Tuesday 11.06.12

Natalie learning the Deadlift during Compound Lite.  Natalie shows up every 5 am now and is pushing her weights way up each morning.

Strength: Deadlift 5 RM (add 5# from last time)
In between sets, complete Strict Pull Ups for 3 x max reps.

Conditioning: 3 rounds for time of:
- 30 Kettlebell Swings - American (heaviest possible with good form)
- 20 Box Jumps (24/20")
- 10 Toes to Bar

Post weights and times to comments.

8 comments:

  1. Deadlift 245# X 5
    METCON: 20" box, 44# @ 10:09

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  2. SWOD: 1x5 @225

    Metcon: 12:18 with 24 in box & 44lb KB

    ReplyDelete
  3. Swod: 290lbs 1x5
    Metcon: 9:11 24 inch BJ 53Lbs KB

    ReplyDelete
  4. SWOD: DL @200x5
    Metcon: 14:43 KB 1st Rd @44, 2nd&3rd@35

    ReplyDelete
  5. DL; w/u 135-315,
    swod DL 1x5 @ 270
    metcon: 9:24 w/44# kb, rx

    ReplyDelete
  6. SWOD - 5x185lb
    WOD - 12:21 with 20' box and 35lb kb

    ReplyDelete
  7. SWOD: 230x5
    Metcon: 18:10 @ 62# for half and 53# for the other half each round. Situps instead of toes to bar because of ripped hand.

    ReplyDelete