Wednesday, 10 September 2014


Meet at 0530 in the Powerlifting Room…

Squat 3×5 (use 60% 1RM and use perfect form)
Deadlift 5 RM (use 60% 1RM and use perfect form)


12, 9, 6 reps of:

50/35 lbs Dumbbell Thrusters
2/1.5 pood Russian Kettlebell Swings
Strict Pull Ups

Post times to comments.


R.K. Barker said...

Due to the Modified schedule and breakfast formation at 0620 we won't be meeting in the morning. Do the WOD on your own and post your results here. Thanks!

Alex Vinson said...

3x5 Back Squat at 100 lbs (60%)
5RM Deadlift at 175 lbs

R.K. Barker said...

Vinson, what was your time??

145 for the BS. 185 on the Deadlift.

5:09.6, Ashamed to say I scaled the thrusters to 40, not ashamed to say I scaled the KBS to Russian (thanks Tom for doing them Russian!).

Alex Vinson said...

*Alex. For the billionth time.

Didn't have time for the WOD. Tomorrow's workload is H-E-L-L.

Chris Monroe said...
This comment has been removed by the author.
Chris Monroe said...

Haha Vinson,

225 Deadlift
200 Squat

5:29 WOD !

Tyler Anderson said...

215 Squat
275 Deadlift

Forgot to time the WOD

Thomas Newton said...

205 Squat
220 DL

5:13 WOD (RK, the site said Russian)