Tuesday 8-7-2012

Sumo-Deadlift 3-3-3-3-3

Row 1000M

25 X Sumo Deadlift 50-70%

Row 750M

20X Sumo Deadlift

Row 500M

15 X Sumo Deadlift

Row 250M

10 Sumo Deadlift

Monday 8-6-2012

I want to start off by saying that John and Alex did an awesome job this weekend at the competition.  I am super proud of both of them.  Alex finished in 3rd place of the Women’s Intermediate division and John finished 4th in the men’s novice division.  They both hit huge PR’s on the 2K row and Deadlift.  If anyone wants to experience the fun of competition there are a bunch coming up.  The garage games series has a few that are close, Alex is competing in the one in Hauppauge at the end of the month, there is also one in Jersey in Sept and a few others.

Strength

Push Press 5-5-5-5-5

Mobility – Spend 4 minutes on each side before the WOD.

WOD:

3 rounds for time

20 Unbroken Front Squats

10 burpees

5 Strict Pullups

The weight for the Front Squat will start on the floor.  The prescribed weights are : Beginner 50% 1RM, Intermediate 60% of 1RM, Firebreather 70% of 1RM.  As always scale appropriately.

Mobility