11/18/09 Wed.
W.O.D.
deadlift
5-5-5-5-5
As many round as possible in 15 minutes of:
Run to the street
10 Overhead Squats at #135
If you have the inability to overhead squat 135, go for a load that you can hit 10 times in a row MAX effort.
The Goal for this workout is to run fast, take a 10 second brake and hit all 10 overhead squats in a row every round. If you need to rest, rest with it on your back or overhead. (J.K.)
Loved this WOD. I did the following deadlift sets: 2@185, 1@205, 2@225. Then did 4 sets of part two of the WOD with just using the barbell for the overhead squats. Felt great after finishing. Thanks Tony and WW and thumbs up to everyone in the 8am class!
nice work.looking strong sir.
Thumbs up Lil Wayne!
Pregnant Max Effort DL’s:
3 x 89 lbs
1 x 99 lbs
1 x 109 lbs
10 mins. AMRAP
Fast Walk & 10 reps. OH squats w/ bar only
= 5 rounds
keep on truckin Kaleena
165 DL max x5
WOD: 55# 6 rounds
nice work, always giving it your all. And thats what its all about baby!
Nice job on the DL’s Jaz…next time pile some weight on those OHS. U breezed thru 55#
176 DL max x5
dangggggg! 181 was your one rep max a few weeks ago and you did 5 pounds less 5 X at the end of your workout?!?! 200# + one rep max is def happening next Crossfit total day. Way to go babe!
137x 5 DL
55# bar in WOD, 5 rounds
Congrats Yvette! Looks like you were also a SuperHeroine:)
Niiiiice!
5-5-5-5-5 Heavy Deadlifts
1= 159
2= 181
3= 209
4= 215
5= 224
90 Meter run
OHS 67#
4 rounds