Monday, September 8, 2014

14.2

AOK3 here they come...

 CLASS WOD and STRENGTH
     Strength
           Deadlift
           10 Min to work up to heavy 1RM
              then...
           Every 2 Minutes for 10 Minutes
              2 reps at 60% of 1RM
      WOD
           800 M Run
           40 Burpees
           30 Toes to Bar
           20 HSPU
           10 Muscle Ups

COMP WOD
       With a partner...
       4 Rounds 3 Minutes of Work / 3 Minutes of Rest
            5 Deadlifts (115/75)
           10 S2OH (115/75)
           15 Box Jumps or Step Ups
                 While one partner works for 3 minutes the other partner is resting. Total WOD time will   
                 be 24 minutes. 
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3 comments:

  1. Joey MarkingSeptember 9, 2014 at 7:01 PM

    CLASS WOD and STRENGTH
    Strength
    Deadlift
    10 Min to work up to heavy 1RM
    --455# (PR)

    WOD
    800 M Run
    40 Burpees
    30 Toes to Bar
    20 HSPU
    10 Muscle Ups
    --10:43

    Did a smidge of goat work at lunch.

    ReplyDelete
  2. UnknownSeptember 9, 2014 at 8:36 PM

    CLASS WOD and STRENGTH
    Strength
    Deadlift
    10 Min to work up to heavy 1RM
    --310# (PR)

    WOD
    800 M Run
    40 Burpees
    30 Toes to Bar
    20 HSPU
    10 Muscle Ups
    --11:3?

    COMP WOD
    With a partner...
    4 Rounds 3 Minutes of Work / 3 Minutes of Rest
    5 Deadlifts (115/75)
    10 S2OH (115/75)
    15 Box Jumps or Step Ups

    Just under 2 rounds each 3 min. go-around @ 115#

    ReplyDelete
  3. UnknownSeptember 9, 2014 at 11:45 PM

    Deadlift 1rm: 275#, tried 290 but my back started rounding so I stopped

    Class Wod: 12:28 rx'd

    Comp Wod:
    Round 1: 3 rds, 5dl, 1 s2ovh
    Round 2: 3rds, 1
    Round 3: 3rds, 5
    Round 4: 3rds, 3

    ReplyDelete

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