Wed 11/6/2013 WOD
Warm up
W an empty barbell
3 sets of
10 Dead lifts
10 Push Presses
10 Back squats
Dynamic Stretches
Strength/Skill
Dead-Lifts
5-3-3-3-5
Training (Met-con)
Lurong living Paleo Challenge WOD 1 repeat.
Go back to your log books to compare results.
Check for improvements or areas in which you still need help with.
18 Min Time Cap:
21-18-15-12-9-6-3 of:
Wall Balls
Deadlifts
Box Jumps
Movement Details – Men
Level III (3)
20 pound Wall Balls
115 pound Deadlifts
24 inch Box Jumps
Level II (2)
20 pound Wall Balls
105 pound Deadlifts
20 inch Box Jumps
Level I (1)
12 pound Wall Balls
85 pound Deadlifts
16 inch Box Jumps
Movement Details – Women
Level III (3)
14 pound Wall Balls
75 pound Deadlifts
20 inch Box Jumps
Level II (2)
14 pound Wall Balls
65 pound Deadlifts
16 inch Box Jumps
Level I (1)
8 pound Wall Balls
55 pound Deadlifts
12 inch Box Jumps
2013 11 05
somewhere in 13 minute range – back is tweaked a bit so did step ups instead of box jumps, still gassed by the time i finished
12:34 L3. Didn’t do it previously but I’d like to think it would have been an improvement.
Alan (Black Box Transfer) is a beast…
hes a box jump machine
Heh thanks. Fun wod today…I think i finished just under 12 min. Look forward to working out with you guys
As a sideline observer, I can confirm this
Legs are still like Jell-O even after switching to step ups on the box. My legs are going to be awfully sore during my 4 hour flight tomorrow!
Good job 6am 🙂
14.05 Lv III. I did a lot better than last time, but back then I screwed up the rep scheme and did rounds of 9,7,5,3 and 1. Can you say brain fart?
Did Level 2 again. Didn’t finish, but did 36 more reps this time than last time. Major improvement!
16:27 for me; looks like 6AM smoked it;
DANG!!!
that was quite a workout – but “Team 7pm” made it!!! . My first time, L2 – 12:35
Thanks Coach!!!!