Regional WOD 5

Regional WOD 5


Strength:

Single Arm DB Row, 3 x 6

Sport Strength:

7 x 1 Full Squat Snatch + 2 Overhead Squats. Rest 1 minute.

WOD:

"Regional WOD 5"
21-15-9
Deadlift (315/205)
Box Jump (30/24)*
*Guys....only use the RX box height if you are SUPER comfortable with box jumps. If your trainer tells you no, please listen to them! Protect your shins!
10 Minute Time Cap

Daily Challenge:

Superman Holds, 3 x 30 sec

Mobility:

Calves on Post, Dolf Stretch

Get Your Results Posted to Comments!

81 comments (Add your own)

1. LeslieDixon wrote:
SS: #105 SS 7 x 1
WOD: #205 DL 24" 8:53

Did not use hook grip, so it was tough stringing the dead lifts together. Excited for this regional WOD at #185!

Tue, May 14, 2013 @ 7:08 AM

2. Ryan wrote:
First of all, Leslie is a BEAST. Period.

For us lesser mortals, I went at 60% of my 1RM for deadlift, but next time I want to go heavier even if I have to sacrifice time. All in all this was a great WOD. Awesome couplet.

WOD: #155 / 24" - 6:13

Big class this morning. Lots of great positive energy.

Tue, May 14, 2013 @ 11:39 AM

3. Lindy Lou wrote:
DB row 3x6: 30, 40, 50

WOD:
6:27, 135#, 12" box step

Tue, May 14, 2013 @ 12:01 PM

4. Tyler wrote:
Thanks Drew and Wade PR on the Snatch this morning at 155# and I got the 2 overhead squats with it as well. Awesome WOD

8:14 185# deadlift and I just on the tire today...

Tue, May 14, 2013 @ 2:41 PM

5. Jordan Crump wrote:
WOD: 6:51 @ 115# which is about 70% of my 1RM

Tue, May 14, 2013 @ 7:00 PM

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/ 6PM Is cool!H.Y. Tom 8:51J. Shrader 9:07M. Gross 6:40 [75#, 11/8/3 MU]E. Stern 8:10 [95#]M. Ruiz 9:01 [165#]I. Bruce 9:05 [165#->185#]M. Treas 9:19 [purple]S. Rana 9:22 [115#, purple]S. Fountain 9:35 [purple]L. Sanciangco 9:43 [83#, blue]C. Kingwood 10:00 [165#]Sh. Hulin 10:02 [125#, red/blue]R. Morano 11:49 [100#, blue]

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