Wednesday 3.7.12

Monday nights OnRamp




max reps@90%of90%1rm

“Chips and Salsa”

1 min max reps at each station

kb swings@53/35


push press 75/55

3 rounds

you will rest 1 min after each round. There will be no rest between exercises



10 sets of 2@80%1rm

row 300 meters after each set of deadlifts

rest 2 min after each round

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7 Comments on “Wednesday 3.7.12”

  1. Joe Says:

    Comp WOD: 315 on DL. 10:51 total time rowing (1:02-1:08 rounds). Really fun.


  2. SACKrifice Says:

    Comp Wod – 376 on the DL (Fractional Plates!!!)

    One thing I realized was the amount of rest that was given. Two minutes is a LONG time… I realized at round 5 I needed to start CRUSHING the row. That increased the difficulty of the workout and WOW. Made the WOD that much better! Dont think of this as a relaxing wod just because you have rest. Just be awesome and crush the DL and row!

    FYI, I did the math afterwards and realized the total row is a 3k… nice way to cover it up!


  3. Tiffany Says:

    DL: 125×3, 145×3, 160×12 (took a short pause after the 10th because my hands hurt)
    WOD: “chips and salsa” – 63, 62, 60 (subbed 35# strict press for 55# push press)


  4. Dan Alting Says:

    Comp WOD – 315 on the deadlift and all rowing times around 1:05.


  5. Heather Donnelly Says:

    Competitors wod with 225lb deadlifts. Averaged around 1:14 or so on each row. That was long. 😛


  6. Jen Says:

    DL 3 x 165, 3 x 190, 10 x 215.

    I did mondays WOD 17:20. The run and double unders weren’t bad at all…then came the damn burpees!!!

    Doing 12.3 on Friday morning…not looking forward to the push press!!


  7. Robert Rykowski Says:

    deads at 410#, rows around 1:10. great interval training.


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