Saturday, January 8, 2011

WOD - 20110109



Deadlift
3-3-3-3-3

Followed by -

AMRAP in 6 minutes of
5 Clapping Pull Ups
10 Clapping Push Ups


W2S - ME Romanian Deadlift (5-5-3-3-3-1-1-1-1-1)

W2E - Run 5 x 400m or Row 4 x 500m (rest as needed between efforts)

Meet at the CFMHQ at 1600.  Post weights and reps/rounds to comments.

9 comments:

  1. what does W2E and W2S stand for?

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  2. It's a Weakness WOD (strength or endurance) that people can do to work on their weaknesses. It's an extra workout to do on your own outside of class. It's also a chance for competitors to do two or three a day WODs. We're trying it out to see how it goes.

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  3. I can't be there today :( I pulled my back during the WOD on Friday. Sucks really bad, spent yesterday lying on the floor.

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  4. Hey Chief,
    I didn't write down my WOD rounds... do you remember off-hand? I think I finished 8 rounds + 1 Pull Up.

    DL: 3 x 275/309/314/319/324 (failed on 3rd rep)

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  5. 115. Lbs for DLs
    5 rounds + 5

    W2S: 145 lbs max

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  6. Not sure about my weight for DLs
    5 rounds+2 i think

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  7. one day behind on the WODs

    DL: 275/285/285/295/295
    6 rounds

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  8. Oh, for the pull ups I used the green band and did chest to bar

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