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Tuesday, 20 NOVEMBER 2012


Announcement:  This morning we will meet in the 3rd floor weight room.

Equipment required:  try to grab 3 of the lifting platforms and set-up bars for deadlifts.  Also, depending on how many folks we have, we may need to double or triple up.  Find a person or two of near equal size and strength to team up with.

Warm-up and instruction:  Matt will demo the deadlift and Adam will provide points of performance.  Everyone will get a chance to practice the deadlift to ensure they have the proper form before adding load.

WOD:

Today's WOD has three movements - the deadlift, mountain climbers, and hand-release push-ups.  The deadlift is UNTIMED and the goal is to focus on proper form and building strength.  The mountain climbers and hand-release push-ups will be done in between each set of deadlifts and the goal is max reps in 1 minute.  

7-7-5-5-3-3
Deadlift for load

Rest as needed between each set, but knock out an AMRAP 1 of either mountain climbers or hand-release push-ups after each set of deadlifts.  Example:  Do 7 reps of deadlifts, knock out 1 min. of mountain climbers, then do 7 reps of deadlifts, and do 1 min. of HR push-ups.  Continue this process until complete.

Post loads for deadlift and number of reps complete for each AMRAP to comments.
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6 comments:

  1. MickeyNovember 20, 2012 at 6:51 AM

    DL: 7x185
    HRPU-33
    7x205
    MC-78
    5x225
    HRPU-30
    5x245
    MC-75
    3x265
    HRPU-29
    3x275
    MC-85

    Ended up just taking staybacks today. Only 3 more classes. Everyone have a great thanksgiving!

    ReplyDelete
  2. MattNovember 20, 2012 at 7:12 AM

    Aloha,

    Good crew this morning. This one turned out better than I thought it would.

    7x275 and 109xMC
    7x285 and 38xHRPU
    5x305 and 94xMC
    5x325 and 33HRPU
    3x335 and 95xMC
    3x345 and 38xHRPU

    Happy Thanksgiving

    ReplyDelete
  3. AdamNovember 20, 2012 at 2:20 PM

    good times!

    7-7-5-5-3-3
    225-245-275-285-295-305

    Mtn C: 55, 55, 59
    HRPU: 29, 27, 29

    NOTE: I must have a much slower way of doing mountain climbers! I pretty much went non-stop at a reasonable pace the entire minute and never got close to Mickey or Matt's score. Not sure how I could have done 50+ more!

    ReplyDelete
  4. ErinMNovember 20, 2012 at 5:54 PM

    Started with more of an endurance WOD:
    8x1km on the rower (1 min rest in between each, about 36 min of rowing)

    Then the DLs/HRPU
    7-7-5-5-3-3
    88# - 132 - 142.5 - 149 - 154 - ~160
    HRPU: 21 - 19 - 18 - 16 - 17 - 18

    ReplyDelete
  5. JCNovember 21, 2012 at 11:35 AM

    7-7-5-5-3-3
    185-195-205-215-225-255

    Couldn't remember the second exercise, so I substituted burpees.

    HRPU: 23, 25,25
    Burpees: 13, 15, 11

    ReplyDelete
  6. jswobeJanuary 8, 2013 at 12:11 PM

    Changed this up a little:

    Press: 7-7-5-5-3-3
    **AMRAP 1 of mountain climbers & back extensions between sets

    Press: 75-95-105-115(3)-115-125(1)

    MC: 98-91-94

    BE: 31-36-37

    ReplyDelete