Wednesday 6/12/13

 In Workouts
A.  Back squat: 3, 2, 1, 1, 1; 3min rests
B.  SL (single leg) kb dead lift: 3 x 12-15 reps/leg; 90sec rests
C. SA (single arm) KB waiters carry: 3 x 20 meters/arm; 45sec rests
 
Notes:
A waiters carry is carrying a weight over head in a locked out position.
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Showing 8 comments
  • Jess
    Reply

    A: 165/180/195/200/210(F)
    B: 25# db/1 pood/1.5 pood (12)
    C: 1.5 pood

    Good work 545am-er’s (as usual! =D) loved seeing the PR’s!!! Enjoyed the WOD

  • Al
    Reply

    A: 225/ 245/ 275 PR /285 New PR/ 300 Fail (2x)
    B: 1 P/ 1.5/1.5
    C: 1/1.5/2P

    -really wanted that 300# PR. Next time!

  • dameka
    Reply

    A. 105/115/125/135(PR)/140(f)
    B. 20#/1.25kb(1)/25#db
    C. 1/1.25/1.25

    Thanks Jess for being my squat buddy this morning 🙂

    • Suzy
      Reply

      Nice PR Dameka!

  • liz
    Reply

    A. 85, 95, 105, 115, 125PR
    B. 2-15#kb
    C. 20#kb, 1pd, 1.25pd

    thanks for the encouragement all!

  • Suzy
    Reply

    A: 180 – 200 – 210 – 220 (F)- 217 (F)
    B: 1.5 Pood
    C: 1P – 1.5P – 1.5P

  • Michelle
    Reply

    A: 115 – 125 – 135 (PR) – 145 (PR) – 155 (F)
    B: 3×12 @ 25#
    C: 25# – 1 pood – 1 pood

    I really liked having the warm up sets with designated weights for the back squats, it made it a lot easier to gauge where to start with the working sets.

  • Ryan
    Reply

    205-225-250-270-275-285(f)-280

    1pd – 1.5pd – 2pd

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