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Warm up:
2 rounds of:

200m Row
5 Burpees
5 Hang cleans (bar)
5 Front squats
5 Presses
100m Run

Strength:
Deadlift, 2 reps every minute on the minute for 7 minutes

WOD:
4 rounds for time of:

300m Row
15 Burpees
15 Kettlebell swings (70 lb./53 lb.)
Rest 2 minutes

Post DL loads and WOD time to comments.

____________________________

MWOD#8:
The very first MWOD. The 10 minute squat test:

If you’ve done the 10 minute squat test, give your feedback on this MWOD!

Post results to comments.

Media:
Monday WOD, December 3, 2012

13 thoughts on “Monday WOD, December 3, 2012

  • December 3, 2012 at 9:48 am
    Permalink

    335 DL
    Think the WOD was 10:58 ish. Forgot exact time. Gasser!

  • December 3, 2012 at 10:02 am
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    315# DL, 9:43 WOD RX. Thanks Curtis for the push, enjoyed the competition!

  • December 3, 2012 at 11:29 am
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    Made it about 5 minutes with the squat….gotta do something to keep your mind off of it!!

  • December 3, 2012 at 12:15 pm
    Permalink

    305# deadlifts
    WOD: 11:19
    First day back after my 2 week sick break, not so easy…

  • December 3, 2012 at 1:21 pm
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    365# deadlift
    9:21 metcon
    8 minutes and then a set of 2 minutes in the bottom of the squat.

  • December 3, 2012 at 1:33 pm
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    I feel better now…not really, but apperantly I can’t subtract correctly! My time was actually 12:17 not 14:17. KB @ 50# and 175# deadlift

  • December 3, 2012 at 2:05 pm
    Permalink

    Ox-Blood Rooster punisher noon WOD:

    20 Hang Squat Snatches 115/75#
    50 Double-Unders
    30 KB Thrusters 24/16kg
    50 Double-Unders
    40 T2B
    60′ Burpee Broad Jumps
    40 BB Step-Ups 20″ 115/75# (front rack, alternating legs)
    50 Double-Unders
    30 Double KB Snatches 24/16kg
    50 Double-Unders
    20 Bar Muscle-Ups

    For time.
    20 minute time limit.

    Almost made it through Step-ups.

  • December 3, 2012 at 4:26 pm
    Permalink

    185 DL : Leanfit 11:43

  • December 3, 2012 at 5:57 pm
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    335# dead lift. 12:45 Metcon

  • December 3, 2012 at 6:09 pm
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    335# DL for 7×2 EMOM
    WOD – 10:16 RX.

  • December 3, 2012 at 8:12 pm
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    315 DL all 7mins
    WOD: 13:03 w/ 88lb, 1st rd overhead, last 3 rds Russian Swing

  • December 3, 2012 at 10:02 pm
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    10:32 Rx.
    That hurt.

  • December 4, 2012 at 11:21 pm
    Permalink

    365# DL
    13:20 WOD

Comments are closed.