May
19
2010
WOD 5/19
Build up to a heavy but not 3 RM Deadlift, quickly
then..
4 Sets
3 Deadlifts
Rest :30
AMRAP Ring Dips
Rest :90
*Post weights, and ring dips totals
then…
6 Minutes AMRAP
6 Knees To Elbows
50 Meter Sprint
3 Minutes Rest
6 Minutes AMRAP
6 Overhead Lunges (45 lb, 25 lb)
50 Meter Sprint
They can because they think they can. -Virgil
Announcements:
– The Whole 9 is coming to CFA this Saturday, and then have extended their seminar by an hour (12-4 PM)!
– New Athletes Off Season Training Program starts June 6th.
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
Gots to be tha shoes…
| AM Results | |
| Rob | 14.5 Rx |
| Ainsley | 12.5 (LR, 10 lbs) |
| Chaz | 13. 5 (25 lbs) |
| Walker | 14 Rx |
| Stephen | 12 (LR) |
| Ariel | 11.5 (ROM) |
| Bill | 10 (MOD) |
| Tow Matt | 11.5 Rx |
| PM Results | |
| Patrick | 13.0 Rx |
| Cat | 11.0 (LR) |
| Cody | 14.5 Rx |
| Ryan | 11.5 Rx |
| Betsy | 14.0 Rx |
| Claire | 14.5 Rx |
| G | 14.5 Rx |
| Cari | 12.5 Rx |
| Boone | 15.0 Rx |
| Winner | 12.5 Rx |
| Rene | 12.0 Rx |
| Mark | 12.5 (ROM) |
| Peter | 12.5 (ROM) |
| Dave | 13 (ROM) |
| Carissa | 14.5 (KR) |
| Jerry | 16.5 Rx |
| Amber | 13.5 (ROM) |
| Aubrey | 14 (KR) |
| Jordan | 11 (KR, 15lb) |
| On Ramp | |
| Bonnie | 8:15 |
| Charlie | 4:59 |
!
