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.
what does W2E and W2S stand for?
ReplyDeleteIt'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.
ReplyDeleteI can't be there today :( I pulled my back during the WOD on Friday. Sucks really bad, spent yesterday lying on the floor.
ReplyDeleteHey Chief,
ReplyDeleteI 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)
115. Lbs for DLs
ReplyDelete5 rounds + 5
W2S: 145 lbs max
125-115-115-115-115
ReplyDelete5+14
Not sure about my weight for DLs
ReplyDelete5 rounds+2 i think
one day behind on the WODs
ReplyDeleteDL: 275/285/285/295/295
6 rounds
Oh, for the pull ups I used the green band and did chest to bar
ReplyDelete