Friday 12/13/2013 WOD
Warm up
500 Meter row/run/Ski
3 sets of
5 inch worms
5 strict toes to bar
10 Modified Groiners
Dynamic Stretches
Strength/Skill
Dead-Lifts
5-4-3-3-3
65%-70% 75%-80%-85%
Base % off your 3 Rep Max
If you do not know your 3RM, you will build up to it.
Training (met-Con)
“Ze Gripper”
21-15-9
Deadlifts (225/155)
Toes to bar
-400 Meter row between rounds-
Scale options
Scale weight on DL
Scale T2B with Knees to elbows
Mens podium From EVF Battle Of the Fittest.
Mike T 1st Place
Earle R 2nd Place
Jeff D 3rd Place
2013 12 12
14:41RX. Hand maintenance this weekend
Felt good to be back!!!
Strength: 3RM=325#
14:26 225# with K2E
14:22 scaled… I agree with Max, my hands look like i just went through a war… Thanks James, Nicole and Tim, awesome WOD!
275# 3RM;
15:56 RX (some K2E); overall technique on T2B needs serious work;
great work 5am – max you smoked it; thanks coaches
255# 3RM
14:45 @ 195# with knee-up-like things-ish