Saturday October 29, 2011

 

Just when you thought no one was watching you skip out on those last few reps...

WOD

ROMIK

- SMR quads/glutes

- Pigeon 2 min/side

- Hamstrings 2 min/side

Strength/MetCon

A. Back squat: 3-3-3-3-AMRAP; rest as needed

B. 60yd sled push x 4; rest 3 min bt efforts

*For the sled push, do this on the street so you can go 60yds without turning around.  But either stay with your sled or let someone else use it while you rest because we can't leave them on the street unattended.  Load is up to you.  Maybe start with sled + 90-135/50-75lbs, then go up from there if possible.

C. 4 rounds AFAP:  10 Ab wheel / 20 situps

Post results and thoughts to comments.

Comments

[giselle]

145(5)
used 50# for the first sled push, and 75# for the rest

[Jen]

125 for 9 (you were right Gains, i should have done 10) I felt stronger than the last time for sure!

Sled push 45#. They were deceptively hard!

[Roxan]

Back Squat, did final set of 3 at 160#
Sled pushes at 75#

[TC]

BS 315 for 13
Sled 135#
Abs i did abs I guess

[27]

BS: 225/235/245/255/265x6 (a little help from charles on the last one)

Sled: 135#... brutal

Abs: I did abs I guess (a la TC)

[Joey P]

Did tomorrows strength due sore back:
Bench: 285x5
10 min Cindy 14 rounds

[Eddie W.]

255/285/300/300/315 for 7
Sled push - 135...yes.....brutal/deceptively hard - definitely kicks your ass!

[Goog]

Future Cadence group event--Warrior Dash.
Michael and I had a blast. I think Sang was there earlier in the day, also.
Kind of like a baby Tough Mudder.

[Lu]

BS: 115-125-135-145-150 (2...I think Josh helped me on the third rep)

Sled pushing was seriously disappointing, I am seriously BAD at it!
First two rounds at 50#, last two at 25#...always humbling to do something new!!

[Jess (aka Chester)]

back squat 105# x 6
sled push with 50 for the first round then down to 40