Sunday, October 16, 2011

WOD- 20111017

Dead Jumps

MWOD - 2 min each station

Wall Splits
Couch Stretch - 2min each leg
The pigeon stretch - 2min each leg
Paleo Chair

Warm-up to 50-65% of your DL 1RM

Then,

For Time

12 Deadlifts 50-65%
10 Box Jumps 24# or Big Tire
9 Dead Lifts
20 Box Jumps
6 Dead lifts
10 Box Jumps
3 Deadlifts

CFMHQ 0600 and 1630


Which pic demonstrates good DL Setup; there will be a quiz!

Read the Article from CF Centurion here





Post weights, comments, and time...Por Favor!


Quote:
Super K8 - "EffYo sweetness Tony"
Posted by Tony Flores at 8:02 PM

4 comments:

  1. EricaOctober 17, 2011 at 7:10 AM

    7:00 - still on 12" box, but getting there.

    ReplyDelete
  2. JenRussellOctober 17, 2011 at 6:23 PM

    5:47
    103 lbs
    big tire jumps. i slipped only once this time! :)

    ReplyDelete
  3. k8October 17, 2011 at 8:23 PM

    5:17
    83lbs, Big Tire!
    I still claim as Rx'd, Tony!

    ReplyDelete
  4. AnonymousOctober 18, 2011 at 10:29 AM

    6:04
    83lbs, Big Tire
    -Jill

    ReplyDelete

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