Friday, January 23, 2015

01232015 Friday Fun

Tonight's WOD was pretty good. I am happy with the outcome.

WARM UP
1 min - 150m Row
2 min - 10 x Squats + 10 x Lunges + 10 x Sit Ups
3 min - 30 sec plank hold + 5 x Push Ups
3 x

Stretch

SKILL

Deadlift
3-3-3-3-3
Max Triple - 345lbs
I did this beltless,,,and it felt good. I think I can go heavier...I would like to try 355 or even 365.  Not bad without a belt.




WOD
21-15-9

Shoulder to Overhead

Front Squat
+ 200m run

Rx - 155lbs
L3 - 135lbs

I did L3....and finished in 14:12

I was pretty happy,  I was able to get 10 then 11 reps then 15 and 9 was able to go unbroken for each movement.  The run sucked..luckily it was only 200m.

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