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Monday, 20 August, 2012

Posted by Mandee on August 19, 2012   |   17 Comments

Warm up:

500m row

3 DB man-makers, EMOM for 4 minutes

*try to increase weight on each round*

 

WOD:

21-15-9

Deadlift 225/155

Thrusters 95/65

 

Powerlifting:

A. In 20 minutes, work up to a 1RM clean grip deadlift

B. In 15 minutes, work up to a 1RM shoulder press

C1. reverse hypers 3 x 10, rest 30 seconds

C2. Russian step ups 3 x 10, rest 30 seconds

17 responses to “Monday, 20 August, 2012”

  1. Eric says:

    Looking strong Tim!

  2. Mandee says:

    Awesome job to Tim on the 500m repeats on Friday! Kept all rows within 2 seconds, AND rowed under 1:45 every time. Nice work Tim!

  3. Eric says:

    Wow tomorrow’s workout is mean looking!!

  4. Meghan says:

    Woohoo! 0600:) Awesome, Tim!

  5. Lost in the Woods says:

    Looking good Tim!!

  6. Slade says:

    That expression is almost like, “What do you mean 150 m??? I’ve been rowing my A$$ off!”

    I don’t know what’s got a hold of me, but this sickness won’t go away. 🙁 I guess it’s time to go to the doctor. Lift some for me….

    • Tasha W says:

      Slade, you NAILED the caption for this pic! Hahaha!

      Feel better. I tell ya, I’m ready to throw in the towel on August. Sickness has been rampant in our house, as well. Ugh. For the birds….

  7. Tracy says:

    Tim!!!!!!! 🙂

  8. ap says:

    Scaled – 7:04
    Scaled DL to 205, Thrusters as Rx’d

    This one will shred your lower back.I’d advise scaling appropriately if you would like to wod or walk for that matter, later this week. I prolly should’ve have scaled more on the DLs or scaled the Thrusters to 75 to try and keep it unbroken and sub-6. Either way, good wod and broke in a couple newbies to thrusters this morning. Good times at 0600.

  9. Jane says:

    5:57 rx’d weight, however I subbed just front squats for thrusters. Still resting my shoulder from overhead weight, but it’s starting to feel much better!

  10. steve price says:

    7:57 rx’d. I did this WOD Saturday at the fire station @ 8:03 rx’d. It may not have been too smart to have done this with only one day of rest in between. My back!!!

  11. Kerri says:

    5:22 rx’ed
    Good to be back with my 1630 crew, and the ever encouraging JFlynt!! 🙂
    Aaron and Steve are right… After doing this same weight on Sat in the partner WOD, “Friane” was def a back burner!

  12. Tim Singleton says:

    Thanks Mandee for catchinig me at my worst!