10 ring dips
10 lunges
10 back ext
10 pistols
Strength: Squat
add #10 to previous 1RM
65% x 5
75% x 5
85% x 5
WOD - "7000lb Elephant"
Choose any weight you want, clean and jerk, until you reach 7000lbs.
men #7,000, women #6,000
ex: #135 x 52 reps = 7,020; #95 x 74 = 7,030; 65 x 108 = 7,020, etc.
Cap of 115 reps max, scale to 6,000lb, or 5,000lbs accordingly
Randy -125x40
ReplyDeleteDan- 115x61
ReplyDeleteKristine - 52 reps, 58# 5:38
ReplyDeleteAmy Z - 53 reps, 38# 7:15
Amy - 67 reps, 90# 13:17
Marc - 52 reps, 135# 7:52
Sheri - 2K row: 8:47 (Elephant, we shall meet again. Soon.)
ReplyDeletethat's a cool one! I'll try it tonight!
ReplyDeleteMonica - 10:51 (75 reps at 80#)
ReplyDeleteAlison - 11:58 (80 reps at 75#)
Cynthia-115reps@20#-12:35
ReplyDeleteRandy-9:15 135#@52 reps
Joey-10:08 60# 100reps
Kathle-11:29-67@46#
James-9:09-60@115#
ReplyDeleteRay-9:24-65#@50reps
Taylor-14:39-67 reps @ 105#
ReplyDeleteHeather-17:37-80 reps@75#
Carey - 13:59 -92 reps @ 65#
Tami - 8:20 -75 reps @ 53#
Joe - 11:14-115# @ 60 reps
Hollie 12:20 80 reps @ 75#
ReplyDeleteEllen 15:35-71 reps @ 85#
ReplyDelete