Monday, October 8, 2012

Oct 8, 2012

Deadlift, find your 5rm.
You will do 3 x 5 to warm-up. The 4th set of 5 is the money set. Play your cards right and deal out your effort judiciously so as not to blow it all in the warm-up. A warm-up is just that; a warm-up. Let it prime you,   don't let it exhaust you. You should be nowhere near failure during your warm-ups. By the same token, you do want to incrementally approach your max set, adding weight to the bar as you go.

Compare today's wod below to May 29, 2012

Using 75% of your 1rm, do 2 squat snatches every 30 seconds for 5 minutes. 10 burpee penalty to be assessed at the end of the 5 min for every missed rep.

5 min rest

Using 75% of your 1rm, do 1 clean & jerks every 30 seconds for 5 minutes. 20 burpee penalty for every missed rep.

Post loads/burpees to comments.

The Day's Results


  1. skipped dl, snatch 120, c&j 170, missed 3x, did 60 burpees

  2. Skip. 95 squat snatch c&j 175 20 burpees

  3. 145 squat snatch/185 clean and jerk. no misses.