Strength/Skill Development
A. DB Single leg Romanian deadlift @ 20×1; 6-8/leg x 4. Rest 10s b/w legs, 60-90s b/w sets.
B. KBS 1s hold overhead: 10-15 x 3. Rest 60s b/w sets.
WOD
Complete 4 rounds of:
8 Deadlifts (70-80% of a multi-rep max NTE 225/165lbs)
15 Hand-release push-ups
25 Double unders
for time.
Post best weights for RDL, KBS & overall time with DL load.
Great pic.
Name RDL# KBS# Time DL#
Scott 35×8 45 7:38 165
Ozzie 35×8 44 8:35 200
Denise 30×8 35 7:52 125
Susie 30×8 35 7:03 95
John 40×8 53 9:15 225
Dan F 45 62 6:24 225
Tom 45×8 53 4:49 225
John 30 44 9:11 145
Eva 35 53 7:58 125
KD 35 44 8:30 165
Ed 55 – 7:42 225
Evan – - 7:57 225
Kate – 53 4:33 165
Robb 40 53 6:44 185
Kirk 30 44 7:37 135
Phil – 44 7:34 135
Tom 25 52 9:44 185
Seth 35 53 9:40 155
Jana 30 35 8:08 125
Peter 35 53 8:20 165
KK 35 70 8:57 225
MCK 25 35 9:00 115
Awesome photo, Awesome Lady.
Tina 30 40 8:11
Mishele 25×8 25 7:40 80
Joel 40×8 62 7:57 185
Mara 20×8 26 10:00 115
Anthony 40×8 45 7:12 185
Rustan 45 53 5:48 225
Dale – - 5:49 225
Beth 35 29 9:10 125
Callahan 35 35 9:26 85
Ginna 35 35 7:17 95
Robert 45×8 62 8:50 225
Brooke 35 53 9:36 165
Jess T 35 40 10:54 135
Nate 35 62 10:25 185
R.S. 40 44 9:14 225