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« Thursday 07.22.10 | Home | Monday 07.26.10 »

Friday 07.23.10

By Martin | July 22, 2010

Deadlift

5-3-3-1-1-1

Then ,

5 rounds for time of:

4-10 meter shuttle runs (over and back 2x, touch line each time)

10 db thrusters (25/45)

12 tuck jumps

Rest 1 minute between rounds.

Post weights and time to comments.

Strength Focus

Squat 3×5 (add 5# to last workset)

Supplemental skill work:
Handstand Push up 3×5 (use hardest variation you can complete 5 reps with)

Conditioning:
Do 3,4, or 5 rounds of today’s Daily WOD. (not the deadlifts, the other stuff )

Topics: WOD |

2 Responses to “Friday 07.23.10”

1. Blake Says:
   July 23rd, 2010 at 8:21 am

   So I was all ready to get up at 6:30am to make the 7:30 class, but alas I had something to do for work at 8am, so I went ahead and did this at the home gym.

   Deadlifts: 205×5, 225×3, 235×3, 245×1, 255×1, 265×1

   Metcon: I used 30# DBs for the thrusters and did 6 shuttle runs in my 21 foot garage (6×7M = 42M). Time was about 14 minutes.

2. ryan Says:
   July 23rd, 2010 at 12:14 pm

   Good to get a chance to work with the morning crew today. Nice work done by Bob, Tim, Jackie, Yash and Chris. Come by and visit an evening class sometime!

Comments