Strength/Skill Development
A1. Romanian deadlift @ 2011; 4-6 x 4 sets.
A2. Ring dip @ 30×1; 5-6 x 3 sets. Add weight as able to the full dip or for weighted eccentric training.
WOD
Run 400m
AMRAP in 4 minutes of:
pull-up x 5
wall ball x 10
Run 400m
AMRAP in 4 minutes of:
hand-release pushup x 7
row 150m
Run 400m
AMRAP in 4 minutes of:
Slammer x 10
walking lunge x 20 (10/leg)
Run 400m
Subtract 12 minutes from your overall time.
Post best RDL & ring dip load/reps, AMRAP score for each couplet and overall time MINUS the 12 minutes of AMRAP (mile time).
Twinkies!
Name RomanianDeadLift RingDipsw/load AMRAP#1 AMRAP#2 AMRAP#3 Time-12minutes
Ben 125 – - – - 6:34
Ozzie 255 25# 3+3 3 3+10 9:05
KK 215×6 eccentric 3 3 3 May 11 -> May 12
Sojo 255 6 4 5 5 6:49
John 255 4+5 3 3+5 9:04
Denise 135 negatives 3 3 3 10:33
Brooke 185 3 3+6 2+3 11:27
Tom 225 4 3 3 8:54
Rustan 225 4 3 3 6:55
John 145 3 3+ 3 12:00
Eva 165 3 4 3 12:40
Tony 165 3 3 2 6:37(200m)
Evan 225 4 3 3 6:55
Peter 175 3 3 3 7:35
Phil B 165 3 3 3 8:26
Seth 175 4+5 3 3+10 11:50
Jana 155 pplx5 3+9 3+150m 3 11:34
Dinae 120×4 3 4 2.5 12:18
Josh 175×6 3+6 4 3+14 8:55
Jes 140×6 2+3 2+3 2+3 13:56
Tina 155×4 white 3+1 2+7+112m 2+25 9:34
Anthony 225 3 3+7 1+26 8:41
Callahan 135×3 – 3 3 3 10:20
Sarah D 135×6 3 3+5 3+7 2 10:10