February 20th
Sunday, 19 February 2012 13:00
Last Updated on Friday, 17 February 2012 11:22
5 Comments
Warmup
- 2mins per leg of hamstring mob of your choice
- 2 mins per leg of the couch stretch really focus on getting your hips and quads loose and fired up!
- 10 GHD situps
- 5 – 6 count burpees
- 5 empty bar front squats
- 5 empty bar push press
- 5 empty bar thrusters
- 10 empty bar deadlift
Begin loading your bar and get ready to roll into your 8 sets of 2 reps.
WOD
Deadlift 8×2 @ 50-65% rest:45
then…
5 min AMRAP of @ L4.5-5
10 Thrusters (75/55)
5 burpees
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Coach Matt definitely knows when to drop in when we need him the most!! Keep...
By vickime- Tried looking back on my log for Front Squats but the only thing I found...
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I don't know what was up, but my arms were like spaghetti this morning. Not...
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By John K- I wanted to PR today but I had an idea that if I didn't PR...
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64… good lord does the fatigue sneak up on your in the second round. the first round i was pretty good about keeping the bar high in the front rack during the squat. round two things started to fall about… i basically just hung in there as best i could.
90 as rx’d. key for me was not dropping the bar until rep 10. Had Army PT this morning at 5:30 so I came in a little early to knock this out beforehand.
54 Rxed. Did the first 2 rounds of 10 unbroken but dropped in round 3 and last set of 10. Big mistake….afternooners hold on the bar.
Verneeta and Valerie, where were you this am? Missed you!
48 Rxed was definitely worst than I expected coming into the second round. Came out of nowhere. My legs were more tired than my arms.
[...] average number of reps per round. Remember to keep your output at a LEVEL 3! Post your results to comments This entry was posted on Tuesday, February 21st, 2012 at 5:00 pm and is filed under CFHR Blog, [...]