For Time
7 Rounds
10 Dead Lifts @ 135/95
5 Toes to bar
Post wod
3 min Amrap of double unders
3 x 10 Back Extensions
Hours for this week will remain the same for Monday through Wednesday. There will be no class on Thursday. There will also be only afternoon hours on Friday. The sched. will be posted on the board and feel free to email me with questions or time requests for the upcoming week. Again there will be no class on Thursday and no 6 AM Friday morning. All other class times will remain open.
I was out of town and hadn't worked out since last Wednesday, so I did some work at the WAC last night (only 2 weeks left there on my membership.) Tried to do stuff that would mimic the Friday and Saturday workouts a bit. Didn't track stats closely on everything.
ReplyDeleteBench press - 205#x5, 215#x5, 225#x3
3 sets dead hang pullups.
Bear complex - Probably didn't rest as much as you guys did, didn't feel like being in the gym all day. 95#, 105#, 115#, 125# (f), 105#. No bumper weights, so perhaps I could have finished the 125# but I really didn't want to be the guy dropping stuff at the Globogym. Would like to try this again with more time, I think I could have gone a bit higher.
5x10 clapping pushups
3x max Weighted situps 65#
3x max kickbacks 35#
3x max curls 75# (yes, I said curls.)
See you guys tonight.
For those that ran the Urbanathlon and product tested the "Run Response" (guys) or the "Speed Shorts" (gals). Remember to repay the favor and let them know what you thought of the product. Please don't forget to write a review on their website (links below), stop by a lululemon location to give them feedback, or twitter it to @lululemon.
ReplyDeleteGUYS: http://shop.lululemon.com/RunResponse_Short/pd/c/750/np/750/p/1462.html
GALS:
http://shop.lululemon.com/Run_Speed_Short/pd/c/580/np/580/p/2650.html
WOD: 6:45 @ 95# & 7x Knees to elbows
ReplyDeleteI'll know if my form was good if my back isn't screaming tomorrow.
No post WOD double unders yet, just 3 minutes of flopping around like a mad man.
Metcon: 3:44
ReplyDeleteFeeling good about ttb's now
No game at all today on the DU's. Got maybe 60 in 3 minutes.
metcon: 4:12 @ 135#
ReplyDeletepost: 143 DUs in 3 min. rhythm was off. i blame it on exhaustion after wod...ha.
3:05 RX on the wod.
ReplyDeletefelt good on this one.
182 on double unders. couldnt seem to string more then 20 or so together. rhythm was off after the wod.
WOD: 115# doing clean-deadlifts, easier on my back. 3:34.
ReplyDelete122 on the DU's
3x5 GH Raises, knocking these out unassisted.
I completely forgot to write down my time. It was 5 something.
ReplyDeleteDL#65
65 DU's
3x10 Back Extensions
Metcon 4:50 went real light on DLs, Toes to Bar
ReplyDeleteDUs - a whopping 7 in 3 minutes
t-minus 2 1/2 weeks to get 5 kippings strung together to meet my goal
2:44 RX on the WOD.
ReplyDelete88 DUs in 3 min. I definitely need to work on these.