Dominic Sirianni's 500 pound deadlift.
Skill of the week: Overhead Squat
Overhead Press 3-3-3-3-3
Rest as needed
5 rounds for time:
10 double wall ball shots
Run 200 meters with ball
5 burpee penalty each time ball touches ground.
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12 comments:
Simply outta control Dom!!
Way to go Brodha!
Inspiring to say the least
Think I am gonna get me some Almond Butter
Wes: Way set a PR after all the work up in
Snatch + OHS (1 rep)
65x3/75x3/85x3/85x3/95x3/105x3/115x3/
125x2/135x2
Cleans
135x3/155x3/165x3/175x2/185x2
K2
Multiple sets of 5 reps of OHS up to 65lbs
Cleans
3x5 @ 65lbs
3x5 @ 75lbs
50 # Sandbag uphill/downhill run
50 DU's
40 squats
30 situps
20 pushups
10 DH pullups
3 rounds
Finish with uphill/downhill sprint
Unreal Dom. Not often you see a man move a 1/4 ton of somehing.
6AM class:
OHP: 135, 145, 155, 145, 145
Med ball of death: not sure exact time - 13 something?
400M "sprint" 1:18. Nothing to be proud of.
Joey G.
Dom, you're an animal!
115-125-125(f)-120-120
#12 medball - 11:09, no penalties
The additional morning classes on Tuesday and (hopefully) Thursday are awesome!
115x3/125x3/135x3/145x3/155x3
K2
55x3/60x3/65x3/70x3/75x3
Sweaty Balls: #20 = 10:04 K2 #6 = 9:33
400 M
1:14 K2 1:37
165-170-175-225(fail)
Met-con
2 rounds (DNF) 25 burpee penalties
400 metre 'sprint' 1:38
5x5 back squats
185, 225, 275, 315, 315
PVC OHS practice
PVC OHP
OHP-45x10, 75x8, 95x5 skill work
500 m row 1:32.5
rest 5 min.
200m run :30
rest :60
200m run :30
rest 3 min
400 m run 1:07
LOL. that video is awesome. i've watched it about 10 times already. that's my boo!
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