CFWU 3x
Strength: Deadlift
We are on a new cycle of 5/3/1!
For your lifts, add five pounds to your 1RM calculations for the press and clean a
nd 10 pounds to your 1RM for the squat and deadlift.
nd 10 pounds to your 1RM for the squat and deadlift.65% x 5
75% x 5
85% x 5
WOD
4 Rounds
1 min rest between rounds
20 KB swings
100m sprint
20 DU
100m sprintrecord each round
Christina (20#,singles)4:30,3:05,3:12
ReplyDeleteChuck (35#,singles)2:15,2:03,2:05,2:04
Scott (53#,DU) 1:38,1:59,2:09,2:17
Steph (35#,DU) 2:25,2:08,2:09,2:01
Dan (53#,singles) 1:39,1:34,1:43,1:44
ReplyDeleteBob (35#,singles) 1:48,2:03,1:46,1:49
Dylan (20#,singles) 2:09,2:53,2:19
Dana (20#, 1/2singles) 1:45,2:07,2:30
ReplyDeleteRosa Elem III 7:36
ReplyDeleteKarla-1:45, 1:34, 1:40, 1:45 singles/35#kb
ReplyDeleteLisa-1:44, 1:36, 1:32, 1:37 singles/35#kb
Hollie-1:43, 1:49, 2:11, 2:02 dbls/35#kb
Jerry- Avg 1:37 rd (didn't write down) singles/53#
Amy-1:30, 1:29, 1:39, 1:34 dbls/35#
Darin-2:14, 2:43, 3:09, 2:23 dbls/70/53# kb
Kathle: (20# singles) 1:45-1:39-1:36-1:38
ReplyDeleteMonica - 2:12, 2:19, 2:30 2:38 rx
ReplyDeleteSheri - 20 @145# 1:54, 2:10, 2:04, 2:12 (53#,singles)
monica - dl 17 @ 170#
ReplyDeletecorey - 1:25, 1:41, 2:07, 2:17 rx
randy - 1:34, 1:52, 2:07, 2:08 singles w/ 70# kb
donna - 2:14, 1:56, 2:08, 2:06 singles w/20# kb
brian - 1:43, 1:57, 2:18, 2:06 singles w/35# kb
mack - 1:52, 2:05, 2:15, 2:17 singles w/35# kb
james - 1:55, 2:03, 2:08, 2:04 rx
janae - 2:19, 2:03, 2:14, 1:58 singles w/35# kb
Paula-6:10 elem 5
ReplyDeleteMike-1/2 Jerry's bench with rb-3:59
Ellen - dl 14@ 200# 3:18, 4:09, 3:47, 4:09 rx! good job elle!
ReplyDeleteAshley - dl 13@ 116# 1:50, 2:03, 2:09, 2:01 singles, 35#kb