Monday the 14th of December, 2009

Row 1000 meters
42 Situps
21 Deadlifts 225
30 Situps
15 Deadlifts 225
18 Situps
9 Deadlifts 225

After calling time on last deadlift, continue to hold bar at full extension for maximum time.

Post time to comments.

Skill Practice: Back Extensions/GHD sit ups


Jason said...


rest 5 minutes

28 pullups

Jason W said...

13:07 scaled DL's to 185#

Wess said...

12:54 at 185#

Joseph said...

long gymnastics warm up

10 min amrap
1 deadhang muscle up
2 handstand pushups
3/leg pistols to the box

8 rounds in 10:22

115 x1
120 x1
125 x 1 PR

Wess said...

Requests for additional/alternative class times-

10 am is my vote-

dibo said...

10:02 rx came out to HARD on the 1k row.

Slim Biscayne said...

13:40 RX

sit-ups killed me

DM said...

9:55 Rx

135 x10, 135x8 (f on 9 no up shrug, lazy)

Snatch singles

Chris G said...

9:41 - back felt pretty good. smooth on the row and did the deadlifts in sets of 5 or more.

DM said...

What McGruber Party Cop learned yesterday is a lesson we all need to learn. Power output is best when paced. Avoid gassing and crash/burn only only on the last few reps.

dibo said...

PARTY COP - LMAO!!!!!!!!!!!!!!!!!!!!!!!!

Joseph said...

scaled to 185 #


This work out played to my strengths. It is amazing how much more enjoyable a work out is when you feel like you can do good at it, when you strong in the movements vs. when you are not great at the movements. For me this ends up being a pulling (enjoy, and good at) pushing (dont enjoy so much, and not that great at) split. I know it means i need to focus more on the overhead press, the overhead squat, etc.

PartyCop4Life said...

inya face

Yamakoa said...

Did on 12/15/09
Rx'd - 9:27
Back is still slightly tweaked