Monday, November 9, 2015


Monday, November 9, 2015

Coach Meriah

(11AM) – Steve B, Bill, Tom, Dan, Charlie, Mark a couple of others and me

Warm Up

Run to the fence and back.  Then floor stretches.  Then 20 seconds work / 10 seconds rest of plank walk ups, kettlebell swings (26#), Goblet Squats (26#).  2 rounds with rest, then 2 rounds no rest and then squats and hold squat at the bottom during rest.


15-20 min:  4-5 sets of 3-4 reps, working up to over your workout weight.  Do 4-5 pushups/dips between sets, finding a good movement for workout.

I started with 95# and then went to 135#, 185#, 205# and 205#.  I tried ring dips, push-ups and parallel bar dips between sets.


5 Rounds for time:  7 deadlift (275#), 10 dips, rest 60 seconds.  L2:  225#; L1:  185#.

We want this to move quickly through deadlifts and the upper body press. Scale the weight and dips to jumping to allow yourself to move ”unblocked” through the wod.

I used 185# and a mix of parallel bar dips and jumping bar dips for the workout.  The deadlifts went pretty smooth.  The dips were exhausting.  I went from 6 on the first round to 3 on the final round before switching to jumping.  I finished in 8:48.

Finished with mobility, flared legs against wall, squat against wall, rotate legs in each direction on the floor.

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