WODs
Leaderboards
Manda Wood
Adrian Lara
Jacob Hazard
Harvey Dent
Nothing assigned for May 23, 2013
APC OLY/Gymnastic Warmup
2 rounds of: 12 Back Extensions (Ghd)s Handstand Hold 5 Handstand Push Ups 15 Deadlifts 45 lbs 250 m Row This is not a timed workout.
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
AMRAP 12 mins: 400 m and Deadlifts
Complete as many rounds as possible in 12 mins of: Run, 400 m 5 Deadlifts
Gym Activity
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On the minute.Sets 3 Overhead Squats | 115 lbs 3 Overhead Squats | 115 lbs 3 Overhead Squats | 115 lbs 3 Overhead Squats | 115 lbs 3 Overhead Squats | 115 lbs -
12:00 AMRAP: 1 Run, 400 m 5 Deadlifts, 130 lbs
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Sets 5 Back Squats | 75 lbs 3 Back Squats | 85 lbs 1 Back Squat | 105 lbs
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Interval Run, 1 mi | 8:50
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Sets 5 Back Squats | 225 lbs 3 Back Squats | 275 lbs 1 Back Squat | 300 lbs
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5x 3:00 AMRAP: 3 Power Cleans, 135 lbs 6 Push-ups 9 Air Squats Resting 1 min in between each AMRAP.
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Burpee Pull Ups
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Sets Back Squat, 5 reps | 125 lbs Back Squat, 3 reps | 135 lbs Back Squat, 1 rep | 145 lbs
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Turkish Get Ups 45 lbs
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Interval Run, 1 mi | 8:38
