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March 6, 2013 – Performance

Workout of the Day
A.
Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups

By on March 5, 2013   /   Performance, Workout Of The Day   /   5 Comments
5 Comments
  1. Chris Freischlag
    7:24 am on March 6, 2013

    A) 225 lbs / 275 / 325

    B) 11:48

    All signed up with The Sea of Green for The Open. So far, looks like over 100,000 people are registered worldwide.

    My goal is to be in the top 75,000 in the world this time around. :) Yeehaww!

    Reply
  2. Tohd(Calgary)
    12:31 pm on March 6, 2013

    Completed yesterdays WOD today. Posted on Mar 5 posting.

    Reply
  3. prochargedmopar/(Texas/40-45)
    7:29 pm on March 6, 2013

    Crisco

    Wed., March 6, 2013

    Power AM
    A.
    In 12min build to a heavy triple one-arm dumbell snatch.
    to 65#
    B.
    4 sets of:
    Bulgarian Split Squat x 4
    Immediately followed by 2 x Standing Verticle Jump for height.
    Rest 3min
    135#
    C.
    Your choice/Have fun (Biceps for girls? LOL)
    48hrs to Pirate Relays.
    *He chose pushups/handstand work

    Track PM
    Mobility-Warmup
    4 laps around football field(on grass)
    10sec(or 80 yrds) @90+%
    Jog to next start for recovery.

    As form starts to deteriorate focus on:
    Compact/Relaxed, Hips Tall, Stepping over knee

    (Pro)
    I laid on couch listening to Bio-jacked podcasts for 3 hrs.

    Reply
  4. Larry H
    11:38 pm on March 6, 2013

    DL 250
    WOD 14:00

    Reply
  5. Jodi Mahoney
    3:59 pm on March 13, 2013

    A. 205#
    B. 14:12- UnB

    Reply
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