Saturday, March 20, 2010

On to the Next One


Zach killin it at Sectionals. Do you workout this hard? 
You should... each and everyWOD.




Overhead Squat
15-15-15

3 rounds of:
1 minute thrusters (115/75)
1 minute burpees
2 minute rest

Post total reps

Affiliate Team WOD-

225# Deadlift max reps in 2 min.
rest 5 min
275# Deadlift max reps in 2 min.

then...

Bear Complex (Power Clean/Front Squat/Push Press/Back Squat/Push Press = 1 rep)
5 sets of 7 reps

then...

4 rounds of:

500m row
rest 1 min.

10 comments:

  1. looky looky a workout posted early, anybody notice? you're welcome

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  2. thank you for posting this early... I was going to drink tonight and now not so much now that I know what is up tomorrow! This is very appreciated! So pumped about tomorrow!

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  3. At this point I am simultaneously thankful, yet ashamed to be out of town and unable to do this workout. On a more positive note: I ate wildebeest testacle tonight. Things could be worse.

    May the force be with you.

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  4. OHSquat - 35#
    WOD: 1 min thrusters, 1 min burpees, 2 min rest
    Total Reps: 79; 45#

    ReplyDelete
  5. Wow...so sorry I missed it! Worked out at Crossfit XLR8 this morning! Awesome group! They treated me as part of their family.
    WOD- AMRAP in 18 min
    18 Double Unders (72 singles)
    18 Kettle bell swings(35#)
    18 sit ups
    18 push ups
    Completed 5 rounds + 72 singles

    ReplyDelete
  6. OHSquat - 45, 45, 45,
    WOD: 1 min Thrusters, 1 min Burpees, 2 min rest
    Total Reps: 82; 45#

    And I did 20 pull ups afterwards. I feel like a ball of jello. (A strong ball jello of course)

    ReplyDelete
  7. OHS: 25, 25, 35#
    WOD: 76 Reps R'xd

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  8. Affiliate Team WOD-

    225# Deadlift-27

    275# Deadlift- 10

    Bear Complex
    5 sets (65, 95, 95, 95, 115)

    4 rounds 500m row: (1:54, 2:03, 2:01:6, 2:00:2)

    ReplyDelete
  9. Zach, does that taste like chicken, fish or beef?

    Affiliate Team WOD-

    225# Deadlift - 37
    275# Deadlift - 25

    Bear Complex - 95,115,135,135,155

    4 rounds of 500m row (1:45, 1:47.2, 1:47.7, 1:47.6)

    Thanks for posting everybody! Let's keep it up this upcoming week!

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  10. umm... I did your affliate wod from yesterday for the fun of it today, and my legs are now absolutely fatigued. I think you all will do awesome at regionals with workouts like this.

    Deadlift 185- 34 in 2 min
    Deadlift 205- 26 in 2 min

    Bear Complex- 45, 55, 65, 65, 75

    Row 500- 1:47; 1:54; 2:03; 1:58

    ReplyDelete