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Friday, October 19, 2012

Posted by Mandee on October 18, 2012   |   11 Comments

 

Warm up:

2 rounds

250m row

8 band good mornings

10 second handstand hold

 

WOD:

A. E2MOM Deadlift 1-1-1-1-1 getting as heavy as possible

 

B. 5 rounds for time of:

5 DL 275/175

10 burpees

 

Powerlifting:

A. bench press 1×5 @70%, 1×3 @75%, 1 x max reps @85%, rest 3minutes between

B. snatch and clean & jerk, 3×1 @95%, rest 3 minutes between

C1. 3×10 strict DB press, rest 30 seconds

C2. 3×10 reverse hypers, rest 30 seconds

11 responses to “Friday, October 19, 2012”

  1. Mandee says:

    DEAN!!! Nice technique!

  2. Tracey says:

    I took that pic! That’s how 11:30 class likes to roll.
    Go Dean!!!!

  3. AP says:

    A. 355
    B. 4:55 Rx’d

  4. Adam Campbell says:

    Great 11:30 class today. Everyone looked fast and strong.

    A. 355# (PR)

    B. 4:58, scaled to 245#

  5. Justin says:

    445/3:34 rx’d

  6. steve price says:

    445#/4:38 rx’d

  7. Kerri says:

    310(PR)/4:44 RX’ED

  8. Mac says:

    465 / 4:16 rx

  9. Eric says:

    475#
    5:50 rx’d