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Wendesday 07.28.10

By ryan | July 28, 2010

WOD

Complete 3,4 or 5 rounds for time of:

7 Deadlifts (go heavy)
14 One legged squats (7 each leg)
21 Double-unders
Top results from 2010 CrossFit Games. Done with a 7 minute cap and 2 20m sprints each round: Rich Froning Jr. 5 rounds + 1 double-under, Austin Malleolo 5 rounds + 1 double-under (315lb deadlift), Annie Thorisdottir 5 rounds + 7 squats (205lb deadlift).

Post loads, modifications and  rounds completed to comments.

Strength Focus

Deadlift 1×5 (add 5#)

Bench Press 3×5 (add 5#)

Choose 3 exercises from the following for a 4 station circuit of 45sec on/ 15sec off with 1 station being a rest:
L-sit, 1-leg squat, Back extension, Glute ham raise, Superman push up, Skin-the-cat, TGU sit up, Handstand hold, Barbell lunge, Good morning, KB cross chop, Seated leg lift, Double unders

Perform 3 rounds of the circuit.  Focus on quality with each exercise.

Topics: WOD |

2 Responses to “Wendesday 07.28.10”

1. smagee Says:
   July 28th, 2010 at 10:48 am

   DL: 255
   BP: 185
   Metcon: Double-unders, leg raises, and superman push-ups. Did some of the first, fewer of the second, fewest of the third. That part sure was deceptive.

2. ryan Says:
   July 28th, 2010 at 10:38 pm

   deadlift: 1×5x400
   bench 3×5x225

   Ran out of time for anything else today.

Comments