W.O.D. Monday 10-22-2012
Let’s start this great week off with 2011’s week one Open WOD:
15 minute AMRAP
9 deadlifts @ 155/115
12 pushups
15 box jumps 24/20
To prep for this WOD we will perform a Variation of our SWODs with:
7 – 10 sec isometric holds of 110% max deadlift at a height right above the knee. And check out this article for a better understanding of iso holds…http://www.t-nation.com/free_online_article/sports_body_training_performance/beast_building_part_1
Comments: 5
8rds 2 bx jp
7 rounds of love @ 135.
10 plus 12 push ups. Box jumps got the heart rate up.
9 solid rounds. Rx
Box jumps were a killer!
6 rounds and deadlifts. RXd
New PR on dead lift 225!
Sterling 5 rounds
New PR on dead lift 195
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