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Wednesday 01-15-14

28 Responses

  1. Joyce

    A) 8 feet
    B) yoke carry/ added 120lbs
    C) 275# 2 rep dead
    a) 7×3 speed deads @190# (felt good)
    b) 145# stiff legged deads/105# bent over rows/ 25# weighted
    underhand chins/75# good mornings
    D) 17:56 (sub DU’s with parallette side to side jumps) these are hard! My quads were done on first round!
    Then GHD/windshield wipers 25/20/15/10/5

  2. Edge:
    A. 7ft broad jump
    B. 20m yoke carry- yoke + 120#
    C. Heavy 2 rep DL- 255#
    7×3 DL- 185#
    3 sets:
    8 stiff leg DL 135#
    8 bent over rows 105#
    8 underhand chin ups
    8 good mornings 95#

    D. WOD- 12:47 RX

  3. Edge:
    A. 8ft broad jump
    B. 20m yoke carry- yoke + 270#, tried +370# but Mike yelled at me. Sad face.
    C. Heavy 2 rep DL- 315#
    7×3 DL- 225#
    3 sets:
    8 stiff leg DL 185#
    8 bent over rows 135#
    8 underhand chin ups
    8 good mornings 45#

    D. WOD- 11:52 RX

  4. Edge:
    A. 8’1″
    B. 20m yoke carry- 185+280
    C. Heavy 2 rep DL- 325#
    7×3 DL- 275#
    3 sets:
    8 Stiff Leg DL 185#
    8 Bent Over Rows 155#
    8 Underhand Strict C2B w/25#
    8 Good Mornings 115#

    D. WOD- 10:47 RX

  5. Edge
    1. 6’2″
    2. 185 (yoke) + 80# (could have done a little more but it was my first time)
    3. B) 145#
    C) 85# Stiff
    65# Bent Rows
    Blue band Chin Ups
    45# Good Mornings
    4. Class WOD 26:02

  6. Mike

    Edge
    Mike C.
    A. 7’6
    B. 185+220
    C. 2 rep 315
    D. 7×3 225
    3 sets
    Stiff DL 185
    Bent over rows 135
    Chin ups 2 chest 25#
    Good morning “just bar”
    Wod 17:09rx double unders suck!!!

  7. Edge
    Wod 12:52rx
    Pulls: 205# 2rm first time In a year dead lifting over #205! Backs getting stronger. 7×3 145#.
    3sets
    8 straight leg dl 85-105 ( should of gone heavier)
    8 rows 85-105
    4 strict chest to bar pulls
    8 gm (bar only)
    This 3 sets above was good rehab for my back.. I liked it!
    Yoke carry

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