Monday, March 5, 2012

20120306

The Deadlift Set-Up

Warm Up
4 Rds of: 1 Strict pull up, 5 GHD Situps, 10 OHS w/pvc; 

DEADLIFT
5x5x5

Followed by - Scaling will be provided at the gym
4rds
30 KB Swings
20 Wall Balls
10 Pull Ups
400m Run

See you at 0545 and 1700

Don't forget to sign up for the Burpee Challenge!

Post weight loads and time to comments.


Posted by Tony Flores at 8:09 PM

4 comments:

  1. FathiaMarch 6, 2012 at 5:03 PM

    My last deadlift set was at 175lbs!
    Metcon with 35lbs KB was at 20:20 That was a tough one!

    ReplyDelete
  2. HeatherMarch 6, 2012 at 7:29 PM

    133-163-193
    Metcon- 21:17 Did single hand swings, and snatached 15 of each, and air squats.

    ReplyDelete
  3. Phillip TrujilloMarch 6, 2012 at 9:29 PM

    Deadlifts: 315x5, 365x5, 405x3

    Metcon: 16:09 as RX'd. (24kg KB, 20lb wall ball)

    ReplyDelete
  4. AnonymousMarch 6, 2012 at 10:54 PM

    Kim H- DL 83x8 103x5 123x5<---- my last PR for one DL was 123! Metcon was scaled 3 rounds @ 13ish- this girl had to go to class..

    ReplyDelete

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