WOD 01.13.10

FULL SQUAT CLEAN

I forced myself to take a FULL Rest Day yesterday, so it was only destiny that I went big for my WOD today! Here’s what it looked like…

* * *

PRE GAME

5 min jump rope

5 min BB work

SQUAT

MAIN EVENT

“LINDA” WOD aka “3 Bars of Death”

10 rounds for time (no breaks) of this triplet:

A) Deadlifts @ 1.5 x Body Weight (BW)

B) Bench Press @ 1 x BW

C) Squat Cleans @ 3/4 x BW

Rep scheme: 10,9,8,7,6,5,4,3,2,1

I scaled the weight a bit:

A) 215# (Rx for me is 270#)

B) 185# (actual BW)

C) 2 x 50# DB’s = 100# (Rx 135#)

Time Completed__________25:34 min

Last Attempt 11.28.09_____26:41 min

* New PR Yay!!! Shaving off more than 1 minute is precious…they don’t call it the 3 Bars of Death for no reason ya know 😉

JUMPROPE

AFTER PARTY

Sub 4 min MetCon

HOTEL LOBBY

10 min jump rope + wrist strengthening

* * *

Did you get your WOD in? Share with us sometime…we can all help motivate each other!

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

Advertisements

One Response

  1. Funny, a few people on told me that this workout is in code LOL….uh, is that true? Do you need a de-coder to understand it??? Thanks.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: