Tuesday, January 18, 2011

WOD:
Deadlift 20-4-4-2-2

For total reps:
1 minute Wall Ball 20/14
30 seconds GHD Situp
1 minute Wall Ball
30 seconds GHD Situp
1 minute Wall Ball
30 seconds GHD Situp
1 minute Wall Ball
30 seconds GHD Situp
1 minute Wall Ball
30 seconds GHD Situp

All workouts will be scaled to your individual fitness level.
Posted by John at 11:59 PM

7 comments:

  1. HeatherJanuary 19, 2011 at 7:00 AM

    since I hear we're now supposed to be posting our WOD results:
    for the deads I did 125, 145, 155, 175, 195
    For the WOD I got 113 (subbed in 55# push press for the wall balls because I have a bit of a sore knee today)
    Have fun with those deadlifts today everyone!

    ReplyDelete
  2. UnknownJanuary 19, 2011 at 9:29 AM

    My hamstrings are feeling the deadlifts now...didn't feel them so much in the WOD - thank goodness.

    My results were:
    Strength: 100, 120, 130, 140, 150 (I should have gone heavier)
    WOD: 126

    ReplyDelete
  3. LidaJanuary 19, 2011 at 11:55 AM

    Strength: 165, 185, 205, 225, 245 (only once)
    WOD: 137 (14pound WB, ab mat)

    Second mini WOD with Brian - 250 m row, tabata KB Swings (35lbs), 250 m row. About 1min for 1st row - 1:10 for second row... with no rest before the KB swings and immediately back to row.

    Feeling ready to tackle the world!

    ReplyDelete
  4. UnknownJanuary 19, 2011 at 12:30 PM

    Hey Paleo peeps! I need some ideas for snacks - other that nuts and apples with almond butter. What do you eat before a WOD? Thanks!

    ReplyDelete
  5. UnknownJanuary 19, 2011 at 1:23 PM

    Kathy,

    I like turkey wrapped asparagus for snacks. Actually I prefer ham wrapped asparagus, but you get the gist.

    ReplyDelete
  6. HeatherJanuary 19, 2011 at 8:32 PM

    go back to basics, Kathy- bumps on a log! (celerey with almond butter and raisins!) Larabars are also delicious, prepackaged (read: convenient!), and Paleo appropriate, but I eat way too many of them.

    ReplyDelete
  7. JohnJanuary 19, 2011 at 9:47 PM

    Deadlift 250x20, 300x2

    WOD: 131 reps RX

    ReplyDelete

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