Friday, September 30, 2011

30/9/2011


Was Great to see Sarah home safe from deployment, & Awesome she found time to pop in for a WOD last night.


STRENGTH
Deadlift - 3@85% - 3@90% - 3+@95%

CONDITIONING
Run Big Block
(Sprint the 1st 15sec of every minute)

2min Transition

3Rnds
6 Back Squat - 3/4 BW
1 Strict Pullup
6 Front Squat
3 Strict Pullups
6 Back Squat
5 Strict Pullups

(Use a combination of MIXED GRIPS & throw some Rope pulls somewhere in the mix)

Post to comments

6 comments:

  1. Deads: 170, 190, 195(4). My math was again out. Weights should have been 170, 180, 190.

    Run: 5.59

    WOD: 15 mins @ 80kgs. Mixed pull ups with mixed grip and the rope pulls.

    Struggled again this morning. I need to regain my mojo, it's been lost for a couple of weeks now.

    ReplyDelete
  2. Deads: 155,165,175 (4)

    Big Block 5:51 (felt very slow today)
    WOD: 7:22 @ 60KG

    ReplyDelete
  3. Strength: deadliest
    3@ 72.2, 3@77.2 & 6@82.2

    WOD: 20.20
    40kg squats
    Every band imaginable, and every grip

    Bloody hard!!

    Oh and the run almost killed me too!

    ReplyDelete
  4. Yeah Gab but the run was one of the reasons why we love watching you workout. Determination

    Run 634
    WOD 16mins@60

    Practiced some variations on the strict pullups for the group tonight during the WOD

    ReplyDelete
  5. DeadLift:
    3@92kg
    3@97kg
    6@103kg (+2)

    Run: 6.23
    3/4 BW 43kg
    WOD (including run and rope pulls): 28.45min. Scaled, couldn't get the strictest of strict pullups.

    ReplyDelete