WOD & Comments
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On site WOD format:
Dynamic warm-up
Skill: trainer choice
WOD: trainer choice
Cool down: trainer choice
Friday
"Linda"
3 bars of death
10/9/8/7/6/5/4/3/2/1 reps/rounds for time of the following:
Dead lift, 1 1/2 x body weight
Bench, 1 x body weight
Clean, 3/4 x body weight
Post results in comments
6 comments:
Hey "Nasty Girls" is the WOD off of the main site, in case you missed it here on Wed.
It would be cool to see the "Mirasol Tabata Special" posted on the main site. If you recall: Tabata dead lift, clean, push press & thruster. Although I'm sure someone somewhere has done it before.
yeah i saw that, "nasty girls" for today, awesome! beat them to it!
well i went 5 on and now 2 off, and i chose a different lady today.
i chose "angie," and the last time i did her my time was 26:34. and i broke everything up. meaning i did 10 pull-ups, 10 push-ups, 15 sit-ups, etc. today i did it as rx'd.
angie
100 pull-ups
100 push-ups
100 sit-ups
100 squats
for time.
time: 25:47
so almost a minute off and didn't break it down like before. did 100then moved on. by the way i got two huge blood blisters on my left hand from this one. yeeeeaaaahhhh!!!!!!!!!!!
you 2 are nutz!!
Whew! I'm glad today is my off day especially after reading what you've accomplished so far.
i think you have to be to go after it day in and day out....
Light day of Running and Heavy Bag work for me today. Yesterday took a crack at the CF Challenge of 21 consecutive thrusters with dumbells totalling half your bodyweight...I got to 20 and then my left arm collapsed on the 21st. I'll get it next time. Later I did "Nelen"
Run 400m
15 95Lb Overhead Squats
Run 400m
21 55lb KB Swings
Run 400m
15 95lb Overhead Squats
Run 400m
12:03 as Rx'd
"3 Bars of death"
CFWU x 3
Bench: 195
Deadlift: 275
Clean: 135
31:15
This is one of my favorite workouts if you haven't done it give it a try
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