Monday, February 1, 2010

Regional WODs

Press 5-3-1+
1RM @ 67.5%/76.5%/85.5%

Then, for time (from 2009 Hell's Half Acre Regional):
21-15-9
Box jump (24")
Kettlebell swings (1.5/1 pood)
Sumo-deadlift high-pull (95/65 or 45% of 1RM Clean)

Optional post WOD: 3x max dead-hang pull-ups (90 seconds rest)

Post loads, time, and reps to comments
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2 comments:

  1. Mike HarrisFebruary 1, 2010 at 7:38 PM

    Press 70-80-90(10)

    Metcon 7:22
    Burpees
    KB Swings 55#
    SDHP 55#

    Hanging Pull-ups 13-5-6

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  2. John AndersonFebruary 2, 2010 at 5:57 AM

    Press 105-118-135x4
    Could have probably pushed out 1 or 2 more, mid-back still a bit tweaked though.

    Metcon Rx'd - 6:22

    Max Deadhangs: 13-4-4

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