twofer

March 17, 2012

strength: deadlift 3-3-3 (70%-80%-90%)

warm up: 45x10, 95x5, 115x5

working sets: 130x3, 150x3, 165x8

March 19, 2012

warm up:

crossfit shrewsbury loop ;)

duck walks

wall walks (vertical)

10 push ups

10 squats

10 sit ups

strength: back squat 5-3-1+ (75%-85%-95%)

warm up: 45x10, 95x8, 115x3

working sets: 135x5, 155x3, 170x2

wod: amrap 6 minutes

10 kettlebell swings @ 16kg

10 burpees

4 rounds + 6 burpees

wod 2.0 : death by 10 meters

got to round 10

quickie

February 24, 2012

warm up

row

strength: deadlift 5-3-1+

65x10, 95x5, 125x3

145x5, 165x3, 185x5

ouch, my lungs!

Thursday, January 5, 2012

warm up: 2 rounds

10 ghd sit ups

15 burpees

10 wall balls

strength (light)

deadlift 5-5-5

95-105-115

wod: 5 rounds

10 dead lifts @ 75#

10 lateral burpees

5:18

back to the griiiind! helloooo 2012!

freeeeeezing.

Greg Privitera, dedliffin'

Monday, December 19, 2011

warm up: 2,000m row

2 rounds

duck walk x2

walk up the wall (handstand hold) x5

wall stretch

strength: deadlift

95x5x5, 125x3, 155x2, 175x2, 195x1x1

wod: ...chipper

500m row

40 air squats

30 sit ups

20 push ups (hand released)

10 pull ups

6:11

pick it up.

mama ricker :)

Friday, December 2, 2011

warm up: 3 rounds

10 box jumps (24'')

10 ghd or v ups

10 wall balls

10 kb deadlift @ 50#

strength: deadlift 3-3-3+ (70%-80%-90%)

warm up 95x5, 125x5

working sets 155x3, (165x2), 180x3, (190x1), 200x4

wod: 21-15-9

thrusters @ 45#

ring rows

3:40

hah.

thank·ful

Friday, November 25, 2011

warm up: 3 rounds

250m row

duck walk

walk up to a handstand/hold

strength: deadlift 5-5-5+ (65%-75%-85%)

warm up 70x10x10, 95x3

working sets 125x5, 145x5, 165x8

ghd sit up work

wod: 21-15-9

hspu (piked)

deadlift @ 145#

7:59

dedliffin'

Friday, November 11, 2011

warm up: 3 rounds

300m run

ring rows x 10

goblet squat @ 12 kg x 10

v ups x 10

strength: dead lift 5-3-1+ (75%-85%-95%)

warm up 95x5, 115x5

working sets 155x5, 175x3, 195x2

*back started to round @ 195.

wod: ladder 1, 2, 3...10, 9, 8...1

kb swings @ 16 kg

ring rows (knees bent)

9 (going down) + 5 ring rows