Strength/Skill Development
A1. Weighted pull-up: 5, 5, 3, 3
A2. Back squat: 8-10 x 3 sets.
B. DB split squat @ 2011; 6-8/leg x 3. Rest 60s b/w legs
WOD
Complete 3 rounds of:
10 manmakers
400m run
for time.
Post best BS x 10, weighted pull up & overall time with DB weight.
Name Wt.PU BkSqx? Time/DB
Dan F 62 165×8 10:26 35
Ozzie 25 185×10 11:56 25
Ward 25 215×10 11:22 30
Susie neg 105×8 10:48 12
Denise neg 105×8 12:51 15
John 25 225×8 10:45
Sojo 45 225×8 9:36 35
John 40 95/10 12:28 25
Carly – 125×8 12:20 12
KD – 125×5 12:50 15
RS 35 185×10 11:07 35
Tom 53×2 185×10 10:58 35
Rustan 53 185×10 10:23 35
Phil 15×4 110×10 10:58 15
Phil K 25 135×10 11:23 20
Peter 45 115×8 10:59 20
Kirk – 135×8 11:27 20
Seth 45×3 125×10 13:39 20
Jana – 105×8 12:39 12
Jesse 45×3 115×10 9:51 25
Golder 45×3 155×8 11:15 25
I love womanmakers!
Evan – 185×10 10:22 35
Tina 8×3 115×8 12:48 15
Sarah R – 115×8 12:04/15
Katy neg 75×10 12:21 15
Callahan neg 105×3 12:09 12
Max 45 105×8 8:41 20
Holland 45 205×5 11:06 20
Shilpa 10 105×8 12:28 12
Jess T – 105×10 13:18 12
Brooke – 115×8 14:57 15
Beth 5×3 115×10 13:20 15
Daniel – my back squat was 155×8 but that WOD time is certainly correct!!
Thanks!
Wod done Sunday in 9:36 @ 35#