15 April 2011

110415

Noob SWOD

Squat
Warm up
3x5

Press
Warm up
3x5

Rack Pulls (bottom of knee to lockout)
Warm Up
1x5

PT SWOD

Rack Pull (bottom of knee to lockout)
3RM

DWOD
40-30-20 reps of:
Bar Facing Burpees
1 Pood KB Swing
Ab Mat Sit ups

Split in to two-man teams and split up reps as necessary.

Post times to comments.
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5 comments:

  1. PTApril 15, 2011 at 4:20 PM

    3RM @ 495. DWOD @ 7:42.

    ReplyDelete
  2. RyanApril 16, 2011 at 6:36 PM

    This comment has been removed by the author.

    ReplyDelete
  3. RyanApril 16, 2011 at 8:22 PM

    (4/15/11)
    Squat 5RM @135, Press 5RM @85, RackPull 5RM @225.
    DWOD @ 7:42(Thanks partner!)

    ReplyDelete
  4. FletcherApril 17, 2011 at 3:01 PM

    Squat 5RM: 145
    Press 3RM: 85
    Rack Pull 5RM: 225
    DWOD: ~8:00

    ReplyDelete
  5. JonathanApril 19, 2011 at 8:07 PM

    Squats: 3 x 5 @ 135
    Press: 3 x 5 @ 85
    Deadlift Rack Pulls: 1 x 5 @ 225
    DWOD: Brought up the rear at 8+ minutes

    ReplyDelete

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