Tuesday, 12 November, 2013


Tuesday, 12 November, 2013

Jenae looking strong overhead.

Jenae looking strong overhead.

Workout of the Day:

Group Warm Up:

Mixed Tabata:

2x through, 2 iterations of each exercise before rotating:

Wall Ball

Push Ups

Jump Rope

Toes to Bar


Row as far as Possible in 3 Min

Deadlift (155/ 105) as many pounds as possible in 3 Min

As Many Rounds As Possible in 3 Min of:

7 Pull Ups

7 Squats

Rest Exactly One minute between AMRAPs

3 Responses

  1. Chad

    Loved the WOD format today!!!! AMMAP – 871 m row, AMPAP – 9300 lbs deadlift(60 reps), AMRAP – 6 +2 pullup/squat

  2. Kelli

    60 reps for 6300#; 3 rounds +10; 595m. The MU from yesterday affected (duh) my pull ups today. Ye sI know, whine whine. 🙂

  3. KB

    Couldn’t help my nerdy self calculating Work and Power today on the Deadlift section.

    Work = 8400 lbs X 1.83 ft = 15,400 ft-lbs
    Power = 15,400 ft-lbs / 3 min = 5133 ft-lbs/min

    Of course that assumes that lowering the bar to the ground requires no work, which anyone who did today’s workout can attest, is not the case. (And a bunch of other technical considerations that I was not quite nerdy enough to pursue). I was just curious how it would compare to a less giraffe-like person doing a higher weight. Based on this crude calculation, my legs would have to be 7.1 inches shorter to do the same amount of work with the same number of reps at 155 lbs.