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Wednesday, October 10, 2012

Posted by Mandee on October 9, 2012   |   15 Comments

 

Warm up:

250m row

3 DB man makers

EMOM for 5minutes, try to increase weight each round

 

WOD:

A.

OHS: 1 – 1 – 1 – 1 – 1

Front Squat: 1 – 1 – 1 – 1 – 1

Back Squat: 1 – 1 – 1 – 1 – 1

Try to increase load on each of the 15 sets

Start each round E2MOM

B. 5min AMRAP

7 strict chin ups

35 double unders

 

Powerlifting:

A. High bar back squat: 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3minutes between sets

B. Weighted pull ups 3 x failure, 1 rep @ 65%, rest 3minutes

C1. 3×10 glute-ham raises, rest 30 seconds

C2. 3×10 evil wheels, rest 30 seconds

15 responses to “Wednesday, October 10, 2012”

  1. John H says:
    October 9, 2012 at 8:09 pm

    Hey Yall,
    A couple of my brothers and I are going to go compete in Clarksville Tennessee November 10th. Its a day competition for a good cause. Regardless of your athletic capability you should make an effort to come. I hope ya’ll get the chance to come throw it down with us. Here is the link to the website with all the info. http://www.thegaragegames.com/events/seasons-beatings-for-thirst-defeating/

  2. Mandee says:
    October 9, 2012 at 8:41 pm

    0600! Tim, I hope you enjoy the pictures! 🙂

  3. shawn r says:
    October 9, 2012 at 9:34 pm

    Last few days looked like fun. Unfortunately I am a bit under the weather… itching to get back to 7:00.

  4. Tracey says:
    October 10, 2012 at 12:45 pm

    Felt like a Hot mess on my vacation return!!!!
    120/180/210/2+7.
    Still playing with rope length. GRRRRR! Shorter is better bc my arms stay in.

  5. Scott W says:
    October 10, 2012 at 1:10 pm

    If anyone is interested in joining a team for the Liz Hurley run, today is the last day to sign up, otherwise you will have to register as an individual. I would love for you to join me. Text 251-564-4899 if interested.

  6. Jane says:
    October 10, 2012 at 4:57 pm

    135/165/185- Mandee I think i told you 175 on FS for the board-that was wrong, I missed 175#. Whew, I feel better now that I’ve cleared my conscious.

    3+7 rxd

  7. Nathaniel says:
    October 10, 2012 at 6:20 pm

    165 / 280 / — / 4+29

    I felt a muscle pull in my back on my first back squat attempt and decided to stop. I was able to do the AMRAP though.

  8. Justin says:
    October 10, 2012 at 7:09 pm

    205-285-345
    2+16 scaled to 20du’s

  9. Josh Kennedy says:
    October 10, 2012 at 7:16 pm

    OHS: 205 (PR)
    FS: 255 (tied PR)
    BS: 275
    AMRAP: 3+21
    Got to work with Slade, who put up some serious FS/BS

  10. Eric says:
    October 10, 2012 at 8:08 pm

    205/275/385
    5+62 single unders

    Good to drop in today

  11. Patrick says:
    October 10, 2012 at 11:53 pm

    Did this one at a GlobGym…
    165/295/345
    Pretty obvious goat with the OHS.
    Forgot about the AMRAP.

  12. Mac says:
    October 11, 2012 at 8:38 am

    225 / 300 / 325 (stopped early on this one)

    4+2 rx

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