500m Row
then 2 rds
10 Ovhd Squats (PVC)
10 Good Mornings (PVC)
10 Back Extentions
10 Pullups
10 Pushups
Strength
Deadlift: 3 to 5 rounds of 5 reps
Score 10 GHD situps between sets
WOD
"DT"
5 Rds for time
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Press (155/105)
Scale to keep WOD under 15 minutes. Do not scale up.
Post DL 5RM and WOD time
Sam: 11:27 (135#,DL; 95# HPC,PP)
ReplyDeleteTyler: 18:16 RX (last 2 round 95# PP)
Travis: 11:12 3rds (135#DL,65#HPC,33#PP)
ReplyDeleteRyan D. DL: 330x5. DT: 8:52 Rx
ReplyDeleteAmber: 10:57 (95/DL on 1st 2 rounds) 33#bar w/ red plate for all other reps/rounds
ReplyDeleteBrian E: 9:13 65#; Deadlift- 165#
ReplyDeleteKaitlyn: 9:17 68#; Deadlift- 123#
Selena: 7:48 33# bar with reds; Deadlift- 103#
Jim: 10:47 75#; Deadlift- 285#
ReplyDeleteEllen: 12:44 95#; Deadlift- 168#
Jacki: 12:06 70#; Deadlift- 168#
Monica: 9:18 85#; Deadlift- 168#
Heather: 7:59 63#; Deadlift- 153#
Bill- (Elem 5) 5:03 12-9-6 1min rest then 12-9-6 again
ReplyDeleteRosa: 8:10 53#; Deadlift-125#
ReplyDeleteCharr:14:15 RX (225) on deadlift
ReplyDelete