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Thursday, 18 Nov, 2010

Posted by Mandee on November 17, 2010   |   4 Comments

Warm-up:
Three rounds of:
10 Resistance-band Good Mornings,
3 laps around the gym (two forwards, one back-pedal)

Then,
Practice the Deadlift and work up to your work weight

Workout:
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Cool-down:
Posterior extensor PNF stretches

Post time to comments.

4 responses to “Thursday, 18 Nov, 2010”

  1. Penelope says:

    4 rounds + 300m (145#)

    Great picture!

  2. Patrick says:

    HoboGym WODs this week.
    5/3/1 Bench: 175(5)-195(3)-220(3)
    then
    “The Ensign” from CFFB
    3 Power Cleans (used 135# or 65% of 1RM)
    6 Push Ups
    9 Air Squat/ 9 Ring Dip
    Air squat 1,3,5 alternate with Ring dips 2,4,6

    This is basically a 3 min AMRAP repeated 6 times, with 1 min rest between each AMRAP.

    4 – 2+17 – 4 – 2+12 – 3+16 – 2+9

  3. Christy Bergin says:

    175# 3 rounds+ 400m +3dl. Tried to get 4 rounds but just short. Bummer. Forgot to watch the clock

  4. katieg says:

    4+400m at 175#