06-17-11 WOD Deadlift Friday & HSPU
Shoulder Press Challenge L-2

WOD:

800m Run

then:

21.15.9

Deadlift 225/155

HSPU

Then:

800m Run

Only run at the start and ...

Shoulder press 35x10. This WOD was so difficult for me. I started rx'ing it but had to drop to 135 just to get through the workout. I did do rx hspu, therefore taking me forever to finish the WOD.

There is no description for this WOD as it is stat.

10-9-8-7-6-5-4-3-2-1

C2B pull ups
30" box jump
GHD situps

Subbed regular pull ups and incline situps
11:34

1RM Weighted DIp

Teams of 4:
200M Run
Kettle Bell Swing
Sit-Up
Wall Ball Shot

Switch to the next exercise when the runner finishes

Team of 4 gals, did the first two rounds w/ a 30# KB...on the 3rd round the 30 disappeared and there was a 20#. Wall ball was done w/ a 4#'er (it was either that one or the 20# one). Not sure the exact time, I think it was around 10:28??

Back Squat 220x20 Cannot rack the weight until you finish 20 reps.
-Felt better than 215 x 20 on Monday.

Shoulder Press 120x10.

15 min AMRAP

5 Pull ups
10 Squats
15 Double unders

As usual, double unders will be the death of me! First AMRAP in about 6 weeks, so my lungs and heart will need to catch up.

Deadlift

9x3 #225

EMOTM for 12 minutes:
6 Burpees
15 Sit-ups

Back Squat 225# 5x5
Deadlift 315# 5x5
Press 145# 5x5