3-3-3
(E1/8) Sets Across
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compare to 3.13.10 or 3.27.10
For Time:
Row 750 meters
then perform 5 rounds of:
10 Deadlifts 225/155
12 Burpees
Each Burpee terminates with a lateral jump over the barbell
Post Row time, overall time and Rx to comments.
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Dates
6/21/10 – 8/9/10
Training Schedule
Mondays at 7pm
Wednesdays at 7pm
Fridays at 6pm
Class Size
Space is limited to 8 participants
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Watch Brian D Snatch 100kgs (220lbs)
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Erwan Le Corre MovNat Video
For those of you I didn’t catch on facebook, here is some info about a little celebration going on tomorrow night:
Thursday, June 17, 2010 at 8:30pmMission Dolores/Rock Shop249 Fourth Avenue(Between President and Carroll St)
It’s casual, so you can come after class, or after grabbing some food from Oaxaca across the street! (I think they even allow dogs)
And no pressure or anything, but I’m only here for about 6 more weeks…
WSJ article out govt trying to fix food pyramind. Less salt and sugar (because nobody knows that.) less fatty meats, more veggies, and…drumroll….more whole grains! Great work.
Only 3 reps of front squats?
This Accessory WOD looks like good times.
That looks like a fun little burner! What time domain are you thinking, sub 8?
Dan only a beast like you would think of sub 8.
750 M row x 5 alone is gonna be well over sub 8 for me
oh wait—its not 5 rounds of 750m row…better
@Shawn, was just wondering what scaling should be to hit the desired time domain. Maybe 10 minutes is more reasonable, a breakdown of:
Light row @ 2 minute split, so 3 minutes for 750m
2 seconds a rep for deadlifting = 20 seconds4 seconds per burpee = 1 minute
9:40 total (plus perhaps some transition time)
Maybe the deadlifts will be faster, or burpees over the bar will take considerably longer, guess you’ll find out 😉
This took folks in the noon class an average of about 16 minutes.
@David: interesting, will have to try it out on Friday when I make up my front squat exposure 1.
FSQ:135x3x5
Accessory WOD:14:27 @ 185# DL
front squat 135x3x5
row,deadlift, burpee: 11:59@135lbs
Front Squat 3×3(45×5) (75×5) (95×3)135x3x3
750m row5 rounds of:10 deadlifts (225# – as Rx’d)12 lateral burpeesrow: 2:33total time: 18:36
Deadlifts were harder than I thought they’d be. Sets of 2, 3 and 4 mixed throughout.
FS (3): (45, 85, 135) 185x3x3750m row + 5 rds of 10 deadlifts at 155# and 12 burpees: 15:20 (row in 2:42)** my calves were cramping up a lot, so i skipped the jump part in the last round
Front squat: 45×5, 75×5, 95×3, 135x3185x3x3
Burner – 18:10 @ 185 on DL (row 2:33.9)I can not cycle burpee’s, they really gas me.
Front Squat 45, 75, 95, 135 x 5185x3x5Was heavy today, maybe started too aggressively i guess we’ll see Saturday.
Burner WOD was funrow 750m in 243.7did the whole WOD in 14:25
Oh yea–did first 5 reps at 195–quickly dropped to 185 for the rest.
WU: droms, one lap indian sprints, pnf hamstring stretch
FSQ: (45×5 65×5 ? ? ?)135x3x3
WOD: 2.47 row 15:24 total @ 125# DLthis felt really tough
will try this in the morning tom.