3 rounds, 21-15-9x reps
Start and finish WOD with 500m row and 400m run, respectively
Push-press (95#/65#)
Front squat (95#/65#)
Pull-ups
Deadlift (185#/115#)
Wednesday 1 September 2010
Thursday 2 September
3 rounds, 21-15-9x reps
Start and finish WOD with 500m row and 400m run, respectively
Push-press (95#/65#)
Front squat (95#/65#)
Pull-ups
Deadlift (185#/115#)
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17 comments:
My initial estimate of 12mins for this wod maybe a little off the mark judging by the times this morning...We'll see later!...Wod done 4 at a time due to rowers so get in early if you are pushed for time :]
Dave A 22;27 rx
Macca 25;28 rx
Graham 26;51 blue band
Lisa 30;32 20/40kgs Grey band
I looked at this and said 11/12 minutes so those times are a bit of a shock!!
Dave/Darren i recon you two should be shooting for 15mins ish. I think the main thing would be not to go to hard on the first row and put an early break in the pp so that you can maintain the pace.
Adam, I am not sure about that, I have an antree of heavy back squats before the main course. I think the front squats might push me beyond the 30 minute mark!!! lol
entree even!!
Ah you are still doing the 5-3-1 :-)
Can you not hit the strengh at lunch and the wod this evening?
I dont think this is the kind of wod you really want to be doing if you are hitting up that program as well in a single session.
My understanding is that the majority of people will do shorter metcon's and it favours AMRAP in 8/10/12 mins.
Yeah I am still battling away, I have yet to find anyone who actually follows the complete 5-3-1 alongside a full CG program which is frustrating.I am hoping going into workouts fucked in th elong run will mean when i do one fresh i will be pleasently suprised.
Have been doing the strength in the mornings a few times but i couldn't get my ass out of bed today
I dont think its possible you have to take the hit for 6/8 weeks. There is a group of people running through the program now but I think they are tayloring their programs.
If i lived in Andover or still had my ff membership i would do both but split sessions, which is realistically the easier option.
I will be hitting up strengh after I have completed the 8 week program I am on now so you will have to let me know the gains you get on 5-3-1.
Will do, I am on the 3rd week now so it is time for some new 1RMs hopefully, then deload next week.
How many strengh sessions are you doing a week?
Three which rotates squat, bench, deadlift, shoulder press. So
squat, bench, dead week 1
shoul, squat, bench, week 2
dead, should, squat week 3
bench, dead, should, week 4
deload squat, bench, dead, week 5
deload shoul, then back to beginning squat, bench week 6
And so on
We spell it 'programme' in England chaps!
never trust someone who won't put there name to a comment
their even
I could not catch a breath on this WOD, JUST HORRIBLE!!!
This WOD was really hard work to get through today.
Totally busted by the time you get back on to the last row and run!!!
22.46 for me on this one with 85kg on the deads. My lower back was screaming throughout but I could not have done any more then this.
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