Heavy As Possible

Strength:

Bench Press, 3 x 10 (60%, 65%, 70%)
Accumulate 50 Double Unders During Strength.

Sport Strength:

1a) Bench Press 10-8-6-4-2 increase weight each set.

1b) 2 wall climbs between each set.

WOD:

500 M Row...

Then 3 Rounds of...
15 Deadlifts (Heavy as Possible)
Max Rep KB Swings
then...
Row 500 M
There should be NO rest between DL and KB swings. Rest as needed after KB swings before beginning the next round. Score is total KB Swings and Combined Row Time.

Daily Challenge:

V Ups, 2 x 15

Mobility:

Biceps on Post, High Hams on Box

Post loads for Bench Press and time for WOD to comments.

Posted on Thu, January 3, 2013 by CrossFit OKC

5 comments (Add your own)

1. Ray wrote:: Strength 135-155-165
WOD
DL 185 ~%60 1RM
KB 1.5pd - 56 swings (only to eye level, nice job all you overhead folks)
Row 1:43, 1:50
Thu, January 3, 2013 @ 4:28 PM
2. Katy wrote:: SS: 65, 75, 85, 95, 105

WOD: 4 min total row, 45 kb swings w/ 1 1/4 pd, 135# DL
Thu, January 3, 2013 @ 6:22 PM
3. Rob Ford wrote:: SS: 155 - 175 - 185 - 195 - 215

WOD.
Row: 1:45 + 1:53
DL @ 185#
49 KB swings. W/ 1.5 pd.
Fri, January 4, 2013 @ 2:01 AM
4. Ginny wrote:: Played with some one armed barbell clean and jerks. That was interesting.

Modified WOD:
2 min airdyne
Three rounds
15 70# DB deadlift (right arm)
Max effort kb swings (35# right arm only chest level)
2 min airdyne

KB: 21, 16, 21

All in all a frustrating day. :)
Fri, January 4, 2013 @ 5:41 AM
5. BJB wrote:: OOFDA! That was a butt kicker.

BP - 185-225-255 3x10

WOD
- total row time was 3:10
- 47 overhead kb swings w/ 2 pd
- 225 deadlift

This morning I am sore from my calves all the way to my neck.
Fri, January 4, 2013 @ 2:49 PM

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Heavy As Possible