Tuesday 1.31.12

Anthony completing the deadlift at full hip extension, not over-extension.  Good job Anthony.
Strength:  Deadlift: 3 x 65%, 3 x 75%, 85% x max reps

Conditioning: "4th Quarter Is Ours"
5 Rounds for time of:
- 20 Yard Bear Crawl
- 5 Deadlifts @ 70% 1RM
- 10 Burpees over the Bar

Post weights and times comments.

13 comments:

  1. SWOD: 155 x3, 175 x3, 200 x4

    Metcon: 14:32 at 155lbs (went a little light on the DL)

    ReplyDelete
  2. SWOD: 120x3; 130x3; 140x10
    WOD: 14:08 at 125#

    ReplyDelete
  3. SWOD: 175x3, 205x3, 225x5
    Metcon: 12:58 @ 190lbs

    ReplyDelete
  4. SWOD: 130x3, 150x3, 170x6
    Metcon: 13:32 @ 140#, regular burpees

    ReplyDelete
  5. SWOD: 155x3,175x3,200x4
    Conditioning: 15:01 @ 165x2rds then 155x3rds
    ( thot I was gonna fall over on bear crawls..hahahaha)

    ReplyDelete
    Replies
    1. SWOD = max effort was 365 for 3 (85%of 430)

      Conditioning = 8:20 with a 300 deadlift

      Delete
  6. SWOD 165x3,195x3,225x3
    Metcon: 3rd@19:25 175#

    ReplyDelete
  7. Swod:175x3,200x3,225x3
    Metcon: 18:23 rx'd x3,165# 2 rds Thanks Doug,Geoff, Ryan R., and Erica for the push and cheers... :)

    ReplyDelete
  8. 225, 295, 325 X 10, 375 x 1/ 9:00 265#

    ReplyDelete
  9. swod: 215x3 250x3 281x6
    metcon; 11:53 @ 231#
    good job Ryan..it's ok to yell at us fyi.

    ReplyDelete
  10. SWOD: 345x3, 405x3,455x4 went a little higer on % do to easier loading of plates

    METCON: @ 375# 14:13

    ReplyDelete
  11. Swod 175x3, 205x3, 230x4
    17:21 @190#

    ReplyDelete