warm up
800m run
3 rounds of:
ghd sit ups x 10
wall ball shots x 10
ring dips x 10
focus: sumo deadlift high pull
-sumo deadlift
-sumo deadlift shrug
-sdhp
workout
sumo deadlift
5-5-5
-shoulders over the bar
-lumbar curve
-hamstrings engaged
-shoulders/hips rise @ same rate
5min rest
5-10-15-10-5 for time of:
sumo deadlift high pull @ 30% of 5RM
toes to bar
post 5RM & time to comments
warm down
45# jumping back squats x 50 for completion
-full depth
-feet must leave ground
800m run
3 rounds of:
ghd sit ups x 10
wall ball shots x 10
ring dips x 10
focus: sumo deadlift high pull
-sumo deadlift
-sumo deadlift shrug
-sdhp
workout
sumo deadlift
5-5-5
-shoulders over the bar
-lumbar curve
-hamstrings engaged
-shoulders/hips rise @ same rate
5min rest
5-10-15-10-5 for time of:
sumo deadlift high pull @ 30% of 5RM
toes to bar
post 5RM & time to comments
warm down
45# jumping back squats x 50 for completion
-full depth
-feet must leave ground
happy birthday eddie v.!
13 comments:
Thanks for remembering. That broken pull up bar in the picture was made by my Dad when I was 12 yoa. I moved it several times and it broke during the original 40 pullup main site challenge about 5 years ago when that picture was taken . My Dad was about 90 then , fixed the bar made it better and said it should last about another 35-40 years.DidTuesdays WOD this am in the 23 degree gym for my 57 th birthday start up.
Actually I guess that photo is about 7 years past. See where Jess gets his good looks and his height. Ed Velasco
Rx. 5RM #385. 5:24 @ #120.
There was more in the tank on the SD. Should have done another set.
Sherry...bw117! holla! 3+lbs NOT from fruit cake or GrandMarnier this time either!!! SO THERE!
SDL #165x5 --- definitely could have done more weight but was tentative to add as much as I really wanted to each round since I haven't done this type of DL in a very long time... Should have done a few warm up rounds of just SDL and not SDLHP to gauge my comfort with the weight... Maybe adding an extra set to the WOD would help also. Just thought. Def expecting a substantial weight increase next time this movement shows up on the board.
6min and some change on the last part of the WOD - forearms were smoked!
Jumping squats suck! However Im sure if they were here right now they'd probably say the same thing about me...
Dustin 173bw 5rm 235/4:14
Really dissapointed at that time. I could not get a rythem on the toes to bar so ended doing them one at a time. If I could have got a rythem I would have easily been mid threes maybe lower.
Steve C. Shift day,
Turbo's "Two-Niner"
29-1, pull ups, push ups, sit ups, air squats.
rx. 1:10:04. Happy B-day Jason.
I completely messed up the wod. I guess I need glasses.
we did 5 rm for sdlhp. Then, 5-10-15-10-5 sdlhp and toes 2 bar. 30% was a lot lighter this way.
Left the times and weights achieved in the box.
Raymond 4:?
Stefan 4:?
Rene'60kg/ 4:04
simon. 60kg/ 4:01
kiwi 80kg/4:?
rolf 50kg + ?, 6:?
ralph. 60kg?, 3:30
rob (dumbf*ck)70kg. 3:30 with 30 kg.
wod was still interesting though...
Happy Birthday Ed!
Happy B-day Ed
Your a role model.
Jess get a haircut & you need a shave.
Cav
06JAN2010:
Deadlift
5RM
5 min. Rest
6-4-2-4-6
135# SDLHP
10-8-6-8-10
20# Ball Slams
turbo. 158bw. rx. 405#(pr)/2:02
Some seem to wonder if Turbo has ever been left speechless... Actually, it happens every time I look in the mirror.
I sometimes wonder where Turbo comes up with his 'isms!!
Chrissy, bw 154lbs, #145/5:52, (I think..) 1st time I've ever attempted a set to max.. at least I can walk today, barely.
Travis G 200lbs bw 275 for 5 rep max--I know I got more but this was first time for this lift. Got worked on the next round 7-8 minutes(?) work on the weakness--toes to the bar is on the list!
Brannon. 186bw. 285 5RM. 5:35
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