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Tuesday, December 4, 2012

Deadlift   5-3-3-2-1

Rest 5-10 mins

4 RFT:
10 x Deadlift Rx:225/185 B:185/135 C:155/115
50 x Double Unders (sub is 3/1)

Skill is Double Unders

Warm Up:

400m run/500m row
10 x Box Jumps 
10 x Wall Balls 
30 x Double Unders
10 x OHS w/PVC
10 x Pass Throughs
Spiderman to Squat
Sampson Stretch

Video on Double Unders:



The Deadlift:





12 comments:

  1. Roger M.December 5, 2012 at 6:10 AM

    375 lb deadlift, 10 lb PR!

    14:03 on WOD, 185 lb for deadlift

    Thanks to Chris Spealler video I was able to string 17 double unders!

    ReplyDelete
  2. Greg MDecember 5, 2012 at 7:17 AM

    225-315-365-385-405

    405 new PR!!

    4:55 as Rx'd

    Nice job Roger!!!

    ReplyDelete
  3. UnknownDecember 5, 2012 at 11:04 AM

    375 on DL
    6:18 on WOD

    ReplyDelete
  4. UnknownDecember 5, 2012 at 11:32 AM

    465DL PR!
    WOD 7:17Rx

    ReplyDelete
  5. April December 5, 2012 at 3:21 PM

    250 dead lift. still the same.
    8:11 rx on the wod

    ReplyDelete
  6. UnknownDecember 5, 2012 at 3:28 PM

    Re-did the METCON at noon today and got a 5:11 Rx'd. Competition with April pushed me to a minute faster than my effort this morning.

    ReplyDelete
  7. UnknownDecember 5, 2012 at 3:47 PM

    170lbs deadlift new PR 10:34 for WOD ? @115lbs

    ReplyDelete
  8. UnknownDecember 5, 2012 at 5:09 PM

    This comment has been removed by the author.

    ReplyDelete
  9. UnknownDecember 5, 2012 at 5:12 PM

    215 Deadlift new PR!
    8:54 for the WOD (I) 135

    ReplyDelete
  10. UnknownDecember 5, 2012 at 9:14 PM

    This comment has been removed by the author.

    ReplyDelete
  11. UnknownDecember 5, 2012 at 9:15 PM

    435 DL (new PR)
    8:13 @245

    ReplyDelete
  12. rossnkellieDecember 6, 2012 at 6:29 AM

    Ross- didn't do the DL 1 RM. WOD- 9:51/RX & S.U.

    Kellie- didn't do the DL 1 RM. WOD- 14:36.

    ReplyDelete