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Wednesday
Apr302008

WOD 4.30.08

20-16-12-8 Reps of:
Walking Lunges 80 lbs.
Sprawl Ball  20lbs.
Overhead Squats 95lbs.

If current mobility doesn't allow for Overhead Squats, Front Squats at 115 lbs and a shit-ton of dislocates will be rx'd.

Skill work:
Rope Climbs and Variations

CIMG4435
Zak wants a closer look at the ceiling

Why You Need to Look Before You Flush

Reader Comments (14)

Rope climbs?!?!

We got the ropes?!
April 30, 2008 | Unregistered CommenterMargie
David, I'm going to assume you posted that link because of me. I'll never tell you. Stop being nosy.

April 30, 2008 | Unregistered CommenterAllisonNYC
17 something or other. Shameful, really.

Man, that was hard. Remind me not to take a week off again, will you all?

Erik, thanks for getting me thru that suckiness and for working your butt off tonight.

Lovin' the ropes!!
April 30, 2008 | Unregistered CommenterMargie
11:12 as rx'dNot that bad, especially in light of my dislike for overhead squats.

Rope climbing = fun.
April 30, 2008 | Unregistered CommenterJeremy
you guys got ropes? i can't wait for sunday!
May 1, 2008 | Unregistered CommenterP$
scared, i mean excited, to try out the ropes!

couldn't make it last night so did the WOD on the main page w/

45lb thrustersjumping negatives

10 rounds even
May 1, 2008 | Unregistered Commenterstephanie
Couldn't make it last night, being the last day of the month and all...

So I hit the gym later and found my max deadlift (7x1)

225,245,275,295,305(fail),300(fail),295(max).

I was hoping to break an even 300 but it wasn't in the cards. Next time...
May 1, 2008 | Unregistered CommenterJohn B.
13:36And I'm in general agreement with others- we NEED to have a work-out with a rope-climbing element.
May 1, 2008 | Unregistered CommenterMike R.
John, there is no workout more beautiful than a 7x1 deadlift workout.

Anyway, the plan for Saturday is to meet up at the 4th Ave Pub. Drinking will commence at 9PM.

http://www.pubcrawler.com/Template/ReviewWC.cfm/flat/BrewerID=105724
May 1, 2008 | Unregistered Commenterjeremy
Hey everyone,

Thanks for letting me hang last night--you all seem like a great bunch and I'm looking forward to kicking ass with you all in the future. 10:53 subbing 55lb OHS and 40lb lunges. Legs feel awesome today.- Chris
May 1, 2008 | Unregistered CommenterChris H
Chris,

It was great having you. Hope you enjoyed the WOD and opera auditions going on in the background.

Jeremy-John B,

Deadlift 7x1 is workout every able bodied human being should do on a regular basis.



worked out at the Box

J.T.21-15-9HSPU (subbed elevated pushups)ring dips (subbed jumping negs)pushups16:03

then, for kicks,3x10 med ball cleans (14lbs)4 minute plank
May 1, 2008 | Unregistered CommenterMargie
This week's chapter in rebuilding the bench.Bench Press 5x3245x3255x3255x3260x3265x3

Definitely feeling smoother than it was a few weeks ago.

Did a max set of kiping pullups, 30, and then some knees to elbows.

I will be very happy when we have a pullup bar
May 1, 2008 | Unregistered CommenterJeremy
Murph34:03 as RXd

PR by 10 min from the last time I did it was back in October.
May 2, 2008 | Unregistered Commenterjeremy

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