Wednesday, August 4, 2010
WOD Thursday 05 Aug 2010
Strength
Deadlift 3x5 add 5 pounds to last time
conditioning
Complete as many rounds as possible in 10 minutes of:
Beginner: 5 Bench dips
10 Dumbbell split cleans, M25/F10
15 Squats
Intermediate: 5 Dips
10 DB split cleans, M35/F20
20 squats
Advanced: 5 Ring Dips
10 DB split cleans, M45/F30
20 Squats
Finish with one minute aggregate L-Hang/L-sit work
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Alrighty guys, here is what I did...
ReplyDeleteI did my 5 reps @ 180lbs... so be honest, it was really easy , I found my last run was a little tricky but still amazing.
For the WOD I did the chick advanced , holy @#$%.
I was able to do :
4 complete rounds , + 5 dips (sadly with a bounce) and 8 DB cleans.
30lbs is a PR ,I guess , as I never tried that movement with more , plus I was able to do two rounds of rings-dips w/o touching the floor! YAY
Great WOD!
Sorry I haven't been posting guys...since moving things have been pretty hectic, but I have been going the gym, but still taking it easy on my elbow :(
ReplyDeleteThis morning was my first try back at the WODs and my DL was at 80lbs and for the WOD I did the beginning at 4 rounds + 5 dips and 10 DB cleans my squats went over...so 5 rounds ended up being 10:27. First two rounds of dips were killer, but seemed to get better. Then I iced like mad when I got home. Hopefully I won't regret this tomorrow.
Didn't do Deadlifts today *Back injury*
ReplyDeleteDid Front lever 3x5
Planche 3x5
Handstand Work
WOD: 45lb Dumbbells, 6 rounds + 15 squats