Tuesday, May 28, 2013
EVENT # 5
Warm up: 500 m row/250 ft climb; 3 rds of TMU -- pvc or light bar good mornings, mtn clmbrs, ring rows; 20 straddle alt toe touches, 10 jump squats, 10 forward bend - flat back, 10 spiderman lunges
Skill Focus: Deadlift
Warm up and build to working weight; choose wisely
WOD:
Event # 5
21. 15. 9 of
RX+
deadlifts 315#/205#
box jumps 30”/24”
RX
Deadlift 275#/185#
Box jumps 24”/20”
Int
Deadlift 225#/155#
box jumps 24”/20”
Beg
deadlifts 185#/135#
box jumps 20”/16”
For time 10 min cap
Post wod group mobility
EVENT # 5
Warm up: 500 m row/250 ft climb; 3 rds of TMU -- pvc or light bar good mornings, mtn clmbrs, ring rows; 20 straddle alt toe touches, 10 jump squats, 10 forward bend - flat back, 10 spiderman lunges
Skill Focus: Deadlift
Warm up and build to working weight; choose wisely
WOD:
Event # 5
21. 15. 9 of
RX+
deadlifts 315#/205#
box jumps 30”/24”
RX
Deadlift 275#/185#
Box jumps 24”/20”
Int
Deadlift 225#/155#
box jumps 24”/20”
Beg
deadlifts 185#/135#
box jumps 20”/16”
For time 10 min cap
Post wod group mobility
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