5/25/10…..TUESDAY
Skill:RDL( Romainian Deadlift) 5-5-5-5-5 (WAYNE: I DID NOT POST THIS ON THE WHITE BOARD BUT MAKE THIS THEIR SKILL WORK BEFORE THE WOD….THANKS. TONY)
“Here you lower the weight by slightly unlocking your knees/ drive your hips back keeping your chest up as you bend at the waist like a hinge. Once you feel your hamstrings start to pull come back up to starting position. go as low as you can while maintaining an arched back,chest up and hips back. Remember the difference between the regular power deadlift where we bend more at the knees to lower the weight. On the RDL THE KNEES ARE ONLY SLIGHTLY BENT. Once you master the RDL your explosive lifts from the hang wiil improve. I REPEAT,THIS IS THE DIP PART WHEN YOUR OLYMPIC LIFTING FROM THE HANG”……….COACH TONY.
WOD
Complete as many rounds as possible in three minutes of:
- 5 one arm dumbbell press left arm (M:35#/W:20#)
- 5 one arm dumbbell press right arm
- 15 box jumps (M:24″/W:20″)
Rest 2 minutes and repeat for a total of four cycles.
******************************”THE GENTLE ART”*********************
Great WOD Tony.
Total Rds- 10
I’m good to go for work today.
RDLs 73#-143# 5 reps of 5
WOD
20# DB press
step up instead of box jumps(doing 210 step ups is/was great therapy ~love it!
14 rounds
RDL 5 sets 5 95, 135, 185, 225, 275
WOD
12 rds RXD
No RDLS for me
Wod 12 rds rxd
Two sets max rep push press @ 135…. 15 and 11
Complete as many rounds as possible in three minutes of:
5 one arm dumbbell press left arm (M:35#
5 one arm dumbbell press right arm
15 box jumps (M:24″
13 rounds+5 db rt hand
WOD
Complete as many rounds as possible in three minutes of:
5 one arm dumbbell press left arm 20#
5 one arm dumbbell press right arm
15 box jumps 20″
9 rounds + 4 press
5 one arm dumbbell press left arm (M:35#/W:20#)
5 one arm dumbbell press right arm
15 box jumps (M:24″/W:20″)
Rest 2 minutes and repeat for a total of four cycles.
8 Rounds
20#DB
Complete as many rounds as possible in three minutes of:
5 one arm dumbbell press left arm 35#
5 one arm dumbbell press right arm 35#
15 box jumps
8 rounds
RDL’s 5 rounds of 5 all 73#
AMRAP in 3 min
5 one arm dumbbell press left arm 20#
5 one arm dumbbell press right arm 20#
15 box jumps
10 rounds + 5 both arm dumbbells and 6 box jumps
Evening workout …
Nancy. 12:54 rxd.
WOD
Complete as many rounds as possible in three minutes of:
5 one arm dumbbell press left arm 20#
5 one arm dumbbell press right arm 20#
15 box jumps “BIG” green box
11 rounds + 2 arm dumbbell press
rest 2 mins
Rxd: 8 rounds