Row 750m
then
2 rounds of
15 Good Mornings (w/ PVC)
15 Abmat Situps
15 Pullups
Strength
Use 12 minutes to find your Deadlift 1RM
WOD
Alternating Tabata of
-Deadlift (use 60% of 1RM or 225/155 whichever is lower)
-Burpees
(This WOD is 8 minutes long where each minute is 20 seconds of DLs, 10 seconds rest, 20 seconds of burpees, 10 seconds rest)
---Rest exactly 10 minutes---
Run 1 mile for time. One Mile is Fence-to-gate-to-fence four times.
Post lowest tabata round for both DLs and burpees (i.e. 5/5) & mile time to comments
Sam 4 DL (185#);7 burpees(1 mile run w/ sand bag)
ReplyDeleteBruce: 4:29 (elem 3, 1/2)
ReplyDeleteRyan D: dl 405#; 8/8 (225#); 6:10
ReplyDeleteRyan V: dl 425#; 6/6 (225#); 7:04
Sheri: dl 203#; 6/5 (123#); NA
Dave: dl 255#; 5/4 (155#); 9:08
Brian: dl 275#; 5/4 (165#); 11:37
Donna: 7/5 (53#); 13:11
Jason: 5/5 (225#); 16:47
Amber: 6/5 (85#) 1/2 wod; 9:04
Mack: dl 300#; 5/4 (180); 14:13
Paula 2k row 10:38
Rosa: dl 180#; 5/6 (110#); 8:09
ReplyDeleteKaitlyn: dl 163#; 5/5 (98#); 10:14
Jaime: dl 173#; 7/6 (103); 10:13
Jim: dl 295#, 3/3 (177#); 8:28
ReplyDeleteEllen: dl 240#, 6/3 (155#); 10:39
Monica: dl 228#, 6/6 (138#); 8:29
Ryan: dl 250#, 6/7 (155#); 6:24
Clinton: dl 425#, 5/5 (225#); 12:55
ReplyDeleteCarey: dl 205#, 6/6 (125#); 8:33