Three rounds of:
10 Deadlifts
30 GHD situps
Mikko Salo 3:54 at 315lbs, Michelle Kinney 4:23 at 205 lbs, Leah Polaski 4:24 at 187lbs, Dave Lipson 5:02 at 455lbs, Tim Burke 5:51 at 315lbs, James Hobart 5:59 at 300lbs, Rob Orlando 6:08 at 315lbs.
Post load and time to comments.
WOD Demo with Mikko Salo and Leah Polaski - video [wmv] [mov]
Michelle Kinney on today's WOD - video [wmv] [mov]
Tim Burke on today's WOD - video [wmv] [mov]
Rob Orlando on today's WOD - video [wmv] [mov]
"Things work out best for those who make the best of how things work out."- John Wooden
7 comments:
Big Dawgs
as Rx’d
The Porch and Pack:
Three rounds of:
10 Deadlifts
30 Situps
Puppies:
Three rounds of:
10 Deadlifts
20 Situps
* Pick a weight that you can maintain good back position with!
** GHD sit ups are no joke. They are one of the exercises that have been heavily associated with Rhabdo. If you dont know what Rhabdo is Google it and read about it. If you do not regularly do GHD sit ups DO Not do them in a metcon. Work them into your warm up and cool down on a regular basis to acclimatize yourself before attempting to put them into a metcon workout.
Scaled WOD courtesy of BrandX
8:33
135# Deadlift
30 situps
yay ed! way to get in there this morning, even though you didn't get much sleep!
i did 48 burpees for today, and then i owe 47 burpees from yesterday, so i knocked out 27 more. i have 20 more burpees to do tonight.
I think it is going to take me 12 days to get over that WOD last night. 5:30 group was fun. Watson is a stud. See you this PM.
3:58
135# DL
30 situps
5:46
185lbs, GHD
4:55 @ 275
then
12 day of fitness
it was like elf doing the wod with the diet I have been on - candy, candy canes, candy corns, & syrup but i did get a full hour and 40min sleep today.
no personal records today.
Post a Comment