130819 Monday

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Warm-up

AMRAC in 15 minutes with 8-14:

Axle front squat

T-push up

Hollow rock

Pull-up

NTE 3 rounds.

Strength/Skill Development

Complete 3 sets of A1/2:

A1. Single-leg Deadlift @ 3011; 6-8/leg.

Rest 30s b/w legs & A1.

A2. Wall Ball:  AMRAP in 30 seconds

Rest 1 minute.

WOD

Complete 4 Rounds of:

7 Deadlifts (60-70% NTE 225/155)

10 Burpees over the Bar

for time.

Post best SLDLx8, total WBs & time/DL load.

One thought on “130819 Monday

  1. Shanna Post author

    Name SLDLx8 Time/DL
    Frank 85/442/165
    Ozzie 115/550/155
    Suzie 85/431/135
    John 155/408/225
    Jeff 115/535/155
    Denise 85/428/135
    Dan F. 125/432/2225
    Tom 125/315/225
    Rustan 125/354/225
    Katie B. 125/448/155
    James 65/514/115
    John 85 (L leg)/456/115
    Mark L 85/350/125
    Ginna 85/345/125
    Kate 135/258/155
    Patrick 65/DNF/135
    Seth 95/501/170
    Peter 95/439/185
    Jason 95/348/165
    Rick 316/Rx
    Mark B. 75/422/125
    Kenan 75/537/135
    Drew 75/620/125
    Jordan 125×8/15×4/332/225
    Moriah 75/-/125
    Tina 75×7/500/125
    Joel 155/346/225
    Jess 75/613/95
    Amber 95/320/Rx
    Hadley 62/541/82
    Jeny 72/413/132
    Vanessa 65×6/4:44/110
    Jess T. 95//457/135
    Sarah Mck 85/445/135
    Michelle 65/523/105

    Reply

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