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WOD Wednesday 10-18-06

Wednesday, 18 October 2006

"An effective way to deal with predators is to taste terrible."--Unknown--

APK Warmup

Workout: Cindy's Ugly Cousin "Margaret"- Similar to the Crossfit Benchmark "Cindy" (5 pullups, 10 pushups, 15 squats for 20 minutes) this workout will involve as many rounds as possible in 20 minutes, with a couple of ugly changes:

5 L- Pullups

10 Divebomber Pushups

15 Jump Squats

Post rounds completed and substitutions required to comments. Compare to 5-31-06

Users' Comments

Display 6 of 6 comments

1. 10-18-2006 07:40

SO SORE!!! MUST DO WOD!!!

silentrushman1357

2. 10-18-2006 12:33

I think 8 rounds, but I wasn't too focused. The L-pullups took much time, I focused on form. Other things were easy.

Bubblemaker

3. 10-18-2006 12:50

About 12 for me. I really liked the rhythm of this one.

skynative

4. 10-18-2006 15:26

While training at the school today, I got into a tirade about trying to pull deadlifts without straps with a kid who was a few sets into some singles. He gave me a bit of attitude, so I proceeded to pull 10 with the 295 that he had on the bar. We jumped up to 315x1, 345x1, 355x1 (he failed here) 375x1 (PR by 15lbs)...it was one of those days, the bar felt like it weighed absolutely nothing, so I had to keep going. I jumped to 395...looked at it and though "Eh, screw it, why not an even 400?" so 400 it was, and just like all the rest, it pulled like nothing off the floor. So, I set a 35-40lb PR and put on a good show for the kids. 400lb deadlift at a bodyweight of 176lb

About an hour later I did the Crossfit benchmark "Elizibeth"
21-15-9
135lb squat clean
Ring Dips
Finished in 9:06, which if I'm not mistaken is a bit slower than my PR, but faster than the last time it came up. With a PR on a deadlift in the same day, I don't think I'll complain!

gearsighted

5. 10-19-2006 02:39

Upper body is sore as hell from yesterday. Just strength training today.

3x8 squats
3x8 lunges
3x8 dumb bell military press.
20 min. stretching

Demon

6. 10-19-2006 08:24

finished these late. got in 8 or 9 I think I skipped one when I counted.

leonn

Display 6 of 6 comments

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