Wednesday 10.31.12

Happy Halloween!!!! Come in, in your costumes today. Last year michele and Jay Y had the best costumes. Who’s it gonna be this year???

1.  deadlift

6 sets of 2@60-65%1rm

The bar is picked up from a rack at hip height. You will slowly descend to the floor putting emphasis on the hamstrings and glutes. Heels are pressed into the floor and back is tight. It should take you 5 seconds to descend. Once you hit the floor explode off the floor to an extended position and re-rack the weight.  It’s like 1 1/2 reps. 

2. “Ham and cheese”

Amrap 4×3

7 deadlifts@225/155

run 100

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7 Comments on “Wednesday 10.31.12”

  1. Chris McCartin Says:

    Deadlift – 225×3, 245×2

    WOD – 4, 4, 4 @ 225#

    Reply

  2. dalting12 Says:

    Deadlift – First set at 245, last 5 at 265

    WOD – 4+3, 4, 4 with 225

    Reply

  3. Carl Says:

    DL – 225×5

    WOD – 4,3,2+6 @ 205#

    Reply

  4. Collin Murray Says:

    DL 205 x 5

    WOD 4,4,4 @205

    Reply

  5. amy Says:

    definitely coming in costume today! …though it might get in the way for work… lol!

    Reply

  6. Tom Thu Says:

    Deadlifts: 195 x 5
    WOD: 4+7,4,3+7 @205

    I may have been a little ambitious with the weight. Should have listened to Joe…

    Reply

  7. Ryan T. Says:

    Deadlifts: 245
    WOD: 5, 4+3, 4 (225)

    Reply

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