Wednesday, 27 MARCH 2013
Announcements - today we will meet in the 3rd floor weight room. Please try to arrive as early as possible so we can secure space. Work with a partner or two to conserve space.
Equipment required - barbell, lifting platform, towel, and motivation!
Warm-up and instruction - Matt and I will walk around and ensure each group is tracking on the points of performance for the deadlift. When you arrive, begin warming up with lighter loads and start working towards your starting weight.
WOD -
Two part WOD...so ensure you leave enough time for Part II!!
7-7-7
Deadlift for load
then
AMRAP 6
IOCT (-) - start with low crawl, tires, jump over pommel horse, then go through hanging tire, balance beam, over the wall, cross the monkey bars, and back to the starting line.
Post loads for deadlift and number of rounds complete to comments.
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7 comments:
Deadlifts: 185, 225, 245
IOCT: 4 laps + balance beam.
Great work by John (Jon?) on the IOCT. He must not be haunted by memories from mil movement...
a very small, but mighty crew this morning!
Deadlift: 275-275-275
IOCT (-): 5 + pommel horse hop
The low crawl was absolutely miserable in the later rounds. I thought I was glued to the floor.
I kept the weight light on the deadlifts, 135, 185, and 225. I think I almost got 4 rounds on the IOCT, more of a smoker than I remember.
Deadlifts: 135, i85, and 205.
I lost count of how many rounds but I think it was 4 full rounds and the low crawl.
Thanks! haha, always have loved doing obstacle courses!
Aloha,
Deadlifts: 315-345-355
IOCT(-): 5 rounds on the nose
DL: 185, 235, 290 (and then 305 x 5)
No IOCT, and I didn't have time to dream up some adequate alternative...
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