Monday 1108015
WOD 110814
Timed Effort
Every minute on the minute for 10 minutes:
*Deadlift 1000/650 pounds using the chart below
*Burpees or Pull-Ups, 2 reps more than deadlift
100/65=10 reps
115/75=9 reps
125/80=8 reps
145/95=7 reps
165/115=6 reps
205/135=5 reps
250/165=4 reps
335/215=3 reps
500/325=2 reps
May do all burpees, all pull-ups or mix and match.
Best performance is highest weight successfully used for all ten rounds (example if Jane uses 215 and Sally uses 216, and both complete all ten rounds, Sally wins).
Scaling:
Ten rounds for time of:
5 deadlift 225/155
5 burpee
Post load and rounds completed to comments.
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6:30 am
165# dl with pull ups. All unbroken. All sets took 22-28 seconds. Surprisingly fun
Followed by 1 hour of v3 bouldering.
Hard and lots of fun with 250# - 4 and 6 gave me just enough time to recover each minute.
6:30pm (concord)
Every minute on the minute for 10 minutes:
10 ring push ups
10 doubleunders
failed on the 10th set... only completed 3 doubleunders
7:30am
Good Morning Max Effort
2x140
v3 bouldering
5:30pm
Annie
50-40-30-20-10
DU + Situps
6:50
A) 250x10/half burpees, half pull ups
B) 5 rounds (untimed)
5x plyo pushups
5x dead hang pull ups
3x med ball weird squat flexibility things
C) 5 rounds (untimed)
5x BB complex (75#, hang clean, L/R lunge, PP)
3x 30" box jumps
3x shoulder scarecrow (rotator cuff exercise)