Friday the 21st of October, 2011

Deadlift 5-5-5+ (65-75-85%)
Add 10 pounds to your deadliest training max today

Rest as needed

For time
Row 1000meters
Run 1000meters
50 Box jumps

Scores

 

SATURDAY: 9am ONLY!!! NO 11am or noon WOD!

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3 Responses to “Friday the 21st of October, 2011”

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  • dibo says:

    Team wod with a few navy seals and friends in a parking garage in kendall.
    In teams of 3:
    120 kb swings 1.5 pood
    Then each team member carry a kb w them up 20 flt stairs and down out to garage to incline bearcrawl up 2 parking level floors then back dwn to pick up kbs n sprint back up to finish 14:15.

    Rest then 200 jump rope w weighted rope #10. Nft.ouch!

    Rest then 10 tire flips #200 5 rds lil rest btw rds

    Fun stuff

  • Yamakoa says:

    Snatch Practice
    5×115/5×135/4×145
    EMOM Snatch 150 – No misses

    Speed DL 225 with blue mini and black monster band 15 singles

    Reverse-Hypers
    3×10 @ 220

    Ross Core Circuit 3 Rounds
    5 Dragon Flags
    20 Russian Twist with 20 lb balss
    10 V Ups
    15 Supermans
    40 Chinnies
    NFT

  • Dominic says:

    SPEED LOWER

    16″ box squat 225 + mini and monster mini 10×2

    SDL 225 + mini and monster mini 10×2

    Reverse-Hypers
    3×12 @ 220

    Ross Core Circuit 3 Rounds
    5 Dragon Flags
    20 Russian Twist 20#
    12 V Ups
    12 Supermans
    40 Chinnies
    NFT