SKILL:
Deadlifts – 2 reps every 30 second for 5 minutes at 75%. Stay the same or add weight if feeling good.
WOD:
BATTLE OF THE BOXES “SQUAT-TEMBER”
10 Burpee Box Jumps (24/20) RX & Scaled
20 Kettlebell Swings (70/55)RX (55/35)Scaled
30 Back Squats (135/95)RX (95/65)Scaled
-400m Run-
10 Push Press (135/95)RX (95/65)Scaled
20 Front Squats (135/95)RX (95/65)Scaled
30 Sit Ups with Dumbbell* (30/20)RX (25/15)Scaled
-400m Run-
10 Overhead Squats (135/95)RX (95/65)Scaled
20 Pull Ups (10 Scaled)
30 Double Unders (scaled has the option of 90 singles)
-400m Run-
*Dumbbell touches above head and below feet
Bar starts on the ground
8 thoughts on “9/23/13”
Skill: 170#
Wod: 18:13 scaled
14:59 RX Back squats were a tough way to start it
23:41 rx…..back squats and front squats AND the 400m run killed me….that is an awesome time Neal!
DL- 10@315 10@335
18:24 scaled on the WOD not the greatest time but BB squats in a WOD are a huge weakness for me so I’ll take it. Hope everyone enjoyed the workout!
Skill worked up to 335# wod 21:44 ???? Scaled
14:49 RX brutal for a Monday.
Awesome to see everyone pushing it today. Props Devon, you were flyin
22:44 RX
29:00RX BOOM