Announcements - I know it is Grad Week and the odds that any cadets will be with the morning crew is approximately 0.00001%. Try to do the WODs at some point if possible!
WOD:
Partner "LINDA" - AKA "3 Bars of Death!"
Bring a friend, split it up and get after it!
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (load = 1.5 x body weight)
Bench press (load = body weight)
Cleans (load = 3/4 body weight)
Person A does 10 reps of DL, then 10 of BP, and finally 10 cleans.
Person B does 9 reps of each movement while Person A rests.
Continue this sequence until you complete all the work.
NOTE: Scale as needed to maintain intensity.
NOTE2: If you are going solo, then you can either to it all by yourself or do all the even rounds and rest equal intervals.
Compare to: 7 OCT 2011
Post partner's name, loads, and time to comments.
7 comments:
The work on the street is that formations are earlier this week. Hopefully they are not so that we can WOD-it-up in the morning or just do it later in the day.
Breakfast is from 0500-0530 all this week, with drill formation at 0600, so we'll be doing these later in the day.
in case you didn't know, Erin is a BEAST! She crushed it this morning and went back for more!
It was crowded this morning, but we managed to find enough space.
Matt and I teamed up.
20:15 as rx'd.
DL 275, BP 185, PC 140
over 4 minute improvement from last time and we increased the load for DL (+25 me/+5 Matt) and PC (+25 me/+5 Matt).
good times!
Went running after a very fattening/delicious TEE leave.
Yes you read that right...running
21:58
Went through 10-8-6-4-2, then 9-7-5-3-1.
That was rough.
Definitely not as rx'd (155 dead lift, 70 bench, 75 clean)
I have the 12 mile Air Assault ruck tonight.
I, too, had the AASLT ruck this afternoon.
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