Wednesday, October 1, 2014

17.3

STRENGTH
     Find 1RM Deadlift

WOD
     Anarchy Event 4
           6 Min Time Cap
           30 Deadlifts (185/115)
           30 Wall Balls (20/14)
           30 C2B Pull Ups
           6 Min Time Cap
           20 Hang Power Cleans (185/115)
           20 Wall Ball (25/16)
           20 Muscle Ups (Ladies 15)
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4 comments:

  1. Joey MarkingOctober 6, 2014 at 1:43 PM

    Monday, Oct 6th

    OHS - 5@185#, 5@195#, 5@205#

    SH Press - 5x3@150#

    Pendlay Barbell Row, 2" Deficit - 3x5@155#

    Conditioning:
    Tabata DU - 180 reps (20 was lowest rd)

    ReplyDelete
  2. Joey MarkingOctober 7, 2014 at 2:28 PM

    Tuesday, Oct 7th - Lunch:

    Strict, Hollow-body Pullups - 10-10-8-7-6

    2RM S2OH (return to shoulders) - 185#, 205#, 225#, 245#, 260# (5# PR for a double...if only that was there on Saturday, amirite?)

    Class at 5 pm...

    ReplyDelete
  3. Joey MarkingOctober 7, 2014 at 7:06 PM

    OHS - 3@185#, 3@205#, 3@225#, 3@235# (3RM PR)

    Class WOD
    12 min AMRAP:
    20 OH Walking Lunges w/45# plate
    10 Hang Power Cleans 165#
    5 Muscle-Ups
    --3 rds + 5 Hang Power Cleans

    ReplyDelete
  4. AdamOctober 9, 2014 at 8:52 PM

    405 dl

    ReplyDelete

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