Thursday 8/1/2013 WOD
BOOM! Good bye July and hello August! Lets get this month started off right by hitting some heavy dead lifts.
Warm up
Jump rope / Double Under Practice
No time measure
3 sets of
20 air squats
5 inch worms
10 Push ups
5 strict Pulls ups/ 10 ring rows
Dynamic stretches
Skill/Strength
Dead lifts
5-4-3-2-1-1
Build to a 1RM in 20 minutes
5 reps @ 50% 1RM
4 reps @ 60%
3 reps @ 70%
2 reps @ 80%
1 rep @ 90%
1 rep @ 95%
1 rep @ 100% +
Training
LV 2 (ADV)
5 rounds for time
10 Dead lifts (225/155lb)
50 Double Unders
(200 meter run every time you fail)
86th-85th and back in the building
LV 1 (Beginner/scale)
12 Min AMRAP
10 Deadlifts (155/110lbs)
150 Single jump ropes
(200 meter run every time you fail)
86th-85th and back in the building
Moral of the story. Make your doubles.
2013 07 31
Hesitated getting out of bed at 5am and the rest was history, so I guess today is rest day. See you all bright and early tomorrow!!
15:22 L2 RX
Awesomely brutal. Loved this one and was seriously humbled watching Paul rip through this one sub 10.
When did you guys do this? Paul went sub 10? Mother fucker…lol I forgot he destroys double unders. Nice job pal, did u get a PR?
16:40RX Wow. Finally getting the DU’s
DL
350# (5# PR)
Slowly but surely working to that 400# goal.
Metcon
13:29 RX’d
Spent a lot of time resting before double unders to avoid any penalty.