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Wednesday, October 3, 2012

Posted by Mandee on October 2, 2012   |   11 Comments

 

Warm up:

400m run

2 rounds

8 ball slams

4 pull ups

2 tire flips

 

WOD:

A. Build up to a 1RM thruster in 15minutes

*2011 South East Regionals standard*

B. For time:

30 thrusters 75/55

3 rope climbs, 15′

20 thrusters 75/55

2 rope climbs 15′

10 thrusters 75/55

1 rope climb 15′

 

Powerlifting:

A. high bar back squat: 1×5 @ 60%, 1×5 @ 70%, 1 X max reps @ 75%, rest 3 minutes between sets

B. weighted pull ups: 3 x failure – 1 reps @ 60%, rest 3 minutes between sets

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

C2. 3×10 evil wheels, rest 30 seconds

 

11 responses to “Wednesday, October 3, 2012”

  1. Tracey says:

    SHAZAAAMMMMM! I want cleavage like that. I mean a deadlift like that!!!!

  2. Eric says:

    Looking strong Jamie and Patrick! Go Big or Go Home!!

  3. AP says:

    155/5:24 Rx

  4. Slade says:

    Jamie, Julie, and Patrick! Looking strong with good form. 🙂

    I think we can all agree that the Filthy Fifty…..SUCKS!!!!

    We were in yoga last night at the end during the relaxation part and all of a sudden we here, “NOW GET YOUR A$$ OVER TO YOUR ROPE!!!!” Our coaches rock! Ha Ha Ha

  5. Clair says:

    Loving the pictures!
    90#/11:19, scaled wt to 45#. Tweeked my back a little over a week ago doing power cleans so was a bit cautious this morning! Our coaches do ROCK! Thanks Tracey!

  6. Mandee says:

    A. 140#
    B. 7:42 rx’d
    This one hurt after yesterday’s Filthy 50. It’s going to take me a few days to feel my legs again 🙂
    Good work from the 7am this morning. Enjoyed the company and the coaching!

  7. Nathaniel says:

    Pit bull – any of various smooth-coated stocky muscular terriers orig. developed for dogfighting and noted for their strength and stamina.

    Patrick, I like how you wear your collar on your waist but you should be on a leash at all times when lifting. That’s dangerous weight dude.

    • Slade says:

      And that isn’t even his MAX! Does this mean the coaches are going to start smacking us with rolled up news papers? 🙂

  8. Nathaniel says:

    A. 205

    B. 4:36 rx

  9. Justin says:

    205
    4:16 rx’d

  10. Kerri says:

    A. 135
    B. 7:08 rx’ed