Friday, October 7, 2011

7/10/2011

STRENGTH
Deadlift
1@90% - 1@95% - 1+@95%

CONDITIONING
(A) 21-15-9 WallBalls
42-30-18 Double Under's
THEN
4 X 100m Sprints on the Minute

90sec Transition

(B) Shoulder to Overhead/Box Jump in 5min

Establish a 1rm Shoulder to Overhead Lift (Stands Permitted) in 3min, Then perform as many Box Jumps at Max height as possible in 2min. Score is Awarded for every Kg of weight + every BJ rep x height.


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4 comments:

  1. MichaelOctober 7, 2011 at 7:34 AM

    100mtr sprints 17,18,16,14
    Box Jumps 5@30 = 150
    15@36.5 = 547.5

    Split Jerk 96kg

    Total = 793.50

    ReplyDelete
  2. BrendanOctober 7, 2011 at 8:56 AM

    Deads: 171kgs, 180kgs, 180kgs(3)

    WOD A:
    3.58 Rxd

    100's: 17, 16, 16, 15

    WOD B:
    103kgs (missed 108).
    12 jumps @ 36.5" - 438 (30"&2 plates).
    Total: 541

    Enjoyed today's workout.

    ReplyDelete
  3. VeronicaOctober 9, 2011 at 9:06 AM

    DeadLift:
    1@97kg
    1@103kg
    5@103kg (+2)

    WOD:
    5.03min (including 1 minute penalty for slowest run)
    Runs: 14,14,14,15
    Jerk: 60kg
    Box Jumps: 25 on 26" Box=650
    Grand Total=710

    ReplyDelete
  4. JodyOctober 9, 2011 at 5:47 PM

    DeadLift:
    1@140kg
    1@150kg
    9@160kg (+1)

    WOD:
    3.20min
    Runs: 30,30,30,30 CFS 100m
    Jerk: 90kg
    Box Jumps: 30 on 30" Box=900
    Grand Total=990

    ReplyDelete

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