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.
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Skill Practice: Back Extensions/GHD sit ups
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14 comments:
13:05
rest 5 minutes
28 pullups
13:07 scaled DL's to 185#
12:54 at 185#
sunday
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
OHP
115 x1
120 x1
125 x 1 PR
Requests for additional/alternative class times-
10 am is my vote-
10:02 rx came out to HARD on the 1k row.
13:40 RX
sit-ups killed me
WOD
9:55 Rx
OHS
135 x10, 135x8 (f on 9 no up shrug, lazy)
Snatch singles
135,135,140,140,145,145,150f,150f,150
9:41 - back felt pretty good. smooth on the row and did the deadlifts in sets of 5 or more.
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.
PARTY COP - LMAO!!!!!!!!!!!!!!!!!!!!!!!!
scaled to 185 #
10:20
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.
inya face
Did on 12/15/09
Rx'd - 9:27
Back is still slightly tweaked
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