warm up
double unders x 50
40% 1RM deadlift 3 x 5
focus/skill
heaving snatch balance 3 x 3
workout
4RFT
pull ups x 15
push ups x 20
air squats x 25
double unders x 30
85% 1RM deadlift x 1
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11 comments:
caleb.bw160.rx'd@275dl.10:15
Nice!
bou.rx used 270# for the deadlift. 7:12min
rene'.rx used 270# as well. 10:40min
simon. rx. 12:40min
ralph.rx. used 290#.8:25min.
kiwi. rx. " " 383#. 13:04min.
rob. rx. " " 383#. 11:08
after a break bou and I did 3 rounds of:
10 hang power cleans and 10 front squats w/ 135#
Steve C. rx. dl@ 345#'s 11:41
The road to recovery is boring.
30 min spin class, 20 burpees. No rest.
10 min spin, 20 burpees.
Laugh if you will, this combo if preformed at a high enough intensity will bring you to your knees.
205# 19:22
Used red band for pull-ups. DU's really slowed me down...I need to work on 'em. All in all...killer wod.
turbo. rx @ 385#. 8:19
The deadlift had to mentally prepare for me.
Kyle R. 181bw. 265#/15:11
Great WOD
russ. 160bw. rx @ 300#. 7:43
Pete W. 39/200bw. rx. (345 DL) 13:11
karen........14:23 (115 DL)
I am not going to say much about this WOD but ouch!! Thank you again CFJAX for proving me wrong! 25.02
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