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WORKOUT OF THE DAY

110104 Tuesday: Posterior Chain

By jerry22 comments

110104 Tuesday

wod1.) 20 minute time limit: Back Squat x 2 compare to 101220

wod2.)  Run: 4 x 400m holding fastest possible pace without slowing more then 5 sec per fastest 400. 60 second recoveries.

“Alternate WOD” 20 minute AMRAP 10 Lunge (front foot elevated), 15 Slamball, 20 Situp

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22 Comments to "110104 Tuesday: Posterior Chain"

  • Sean Mulcahy says:

    January 4, 2011 at 7:12 am - Reply

    WOD 1: 315
    WOD 2: 1:31 – 1:36

  • Gar Whaley says:

    January 4, 2011 at 7:40 am - Reply

    WOD 1: 295
    WOD 2: 1:37; 1:40; 1:48; 1:43

  • Joe Hart says:

    January 4, 2011 at 7:54 am - Reply

    WOD 1: 280 on second attempt, borderline on depth of first squat
    WOD 2: 1:47, 1:53, 1:52, 1:52

  • Harold Doran says:

    January 4, 2011 at 9:04 am - Reply

    WOD 1: 45 – 95 – 135 – 165 – 185 – 215 – 225
    WOD 2: 1:36 – 1:38 – 1:38 – 1:39

    AP: More squatting. Jerry had me go with a very wide stance. Did

    5 x 5 @ 135 with wide stance.

  • Sean Connelly says:

    January 4, 2011 at 9:13 am - Reply

    WOD 1: 265
    WOD 2: 1:40 – 1:47

  • Hazen Marshall says:

    January 4, 2011 at 9:33 am - Reply

    Back squat x2 – 225# (back got tight)
    4 x 400m repeats – 2:05, 2:12, 2:12, 2:07

  • Mike Hart says:

    January 4, 2011 at 9:55 am - Reply

    WOD 1: 295
    WOD 2: 1:42 – 1:52

  • Laura Novotny says:

    January 4, 2011 at 10:23 am - Reply

    WOD 1: 175# x 2 (Attempted 200# and failed. Likely could have gotten more than 175, but think 200 was too big a jump.)
    WOD 2: 1:48, 1:52, 1:57, 1:52

  • Fred says:

    January 4, 2011 at 1:13 pm - Reply

    WOD 1: 225
    WOD 2: 1:28 – 1:34

    4rds of 4 X 185

  • Jason Brown says:

    January 4, 2011 at 1:55 pm - Reply

    WOD #1: 265 x 2

    WOD #2: 1:55, 1:57, 1:58, 1:59

  • Mark Davis says:

    January 4, 2011 at 1:59 pm - Reply

    255 x2 – Shoulder hurt in the rack more than anything else.
    1:59, 2:00, 2:01, 1:57 – Clearly I went to slow based on my times and my ability to keep it so consistent.

  • Melissa Lopes says:

    January 4, 2011 at 4:53 pm - Reply

    WOD 1: 200
    WOD 2: 1:35, 1:45, 2:05, 2:05

  • Laurie Wasko says:

    January 4, 2011 at 5:55 pm - Reply

    WOD 1: 175
    WOD 2: 1:40; 1:44; 1:45; 1:49

  • Patrick Glaccum says:

    January 4, 2011 at 6:59 pm - Reply

    275lbs x2

    2:35/2:40/2:45/2:55

  • Kara Cunningham says:

    January 4, 2011 at 7:48 pm - Reply

    WOD 1: 135# (PR)
    WOD 2: 2:02, 2:11, 2:12, 2:15

    13 Burpees

  • Adam D. Houston says:

    January 4, 2011 at 8:17 pm - Reply

    Wod1: 225# still figuring out how to drive with my hips first.
    Wod2: 1:41-1:55

  • Crystal says:

    January 4, 2011 at 8:48 pm - Reply

    WOD1: 135
    WOD2: 1:43, 1:48, 1:49, 1:50; 7 burpee penalty.

  • Kevin Hare says:

    January 5, 2011 at 8:07 am - Reply

    wod 1) 335
    wod 2) 1:15, 1:37, 2:05, 1:58 (triple rest!)

  • Victoria Wynn says:

    January 5, 2011 at 12:37 pm - Reply

    WOD 1: 175×2, 180×1
    WOD 2: 1:59, 2:05, 1:45, 1:56

  • Dayna Lewnes Blumel says:

    January 7, 2011 at 11:21 am - Reply

    WOD 1: 145 x 2 (could have been lower)
    WOD 2: 2:12 sprints (didn’t time each one), but this was the number I did the first time and I made sure that I met or beat it

  • J Campbell says:

    January 7, 2011 at 4:57 pm - Reply

    WOD 1: 300 x 2
    WOD 2: 1:55; 1:56; 1:54; 1:49

  • jerry says:

    January 12, 2011 at 3:39 pm - Reply

    295 easy
    1:41-1:45

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