Starting Off “OUR” Birthday Week/Veteran’s Day With Some Deadlifts…
But… You Won’t Just See Marines This Week…
But All Branches Of The Military… Police… Fire… EMS…
For Those Who Know… Know…
***We’re Still Going To Get Our Strength Training In… But… This Week Is Going To Pretty Fast Paced… No Time For Lolly-Gaggin’… You’ll See…***
Did You Record All Your Lifts Last Week?!?!
Yes?!?! Sweet!!!
If Not… Shame On You… Just Don’t Blame Me If You’re Not Getting/Feeling Stronger…
Week 3 For Deadlifts…
These Are Last Wednesday’s Scores & Weights Used…
Re-Post…
“Today… We’re Going To Add 10lbs Total To Whatever You Used Last Wednesday…
Might Not Seem Like Much Now… But Just Wait… We’re Going To Be Adding Weight Every Week On Deadlifts For The Rest Of The Year… That’s Why It’s Important To Keep A Record… We Don’t Want To Guess & Have You Lifting Lighter Than You Should & Making No Progress… Or Worse… Have You Lifting Heavier Than You Should & End Up Hurting Yourself…”
As I Said Last Week During The Huddle Up… With “Light” Weight Deadlifts… I Tend To Program A “Stet-Con”… Meaning The Strength Training Is Incorporated Into The MetCon… As The Weight Gets Heavier… We’ll Eventually Break It Up Into “Just Deadlifts” For The Strength Then Move Into The MetCon…
But For Today… Still Following A “Stret-Con” Style WOD…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon… “Stret-Con…”
***Run… You May Sub The Run With A 1K Row…***
***Deadlifts… Add 10lbs Total To Last Week’s Weight… However… The Rx’d Weight For This WOD Is M-275lbs/F-185lbs…***
***Burpee Pull Ups… Rx’d: M&F… MOD: C.C.***
***KB Thrusters… Rx’d: M-53lbs/F-35lbs…***
***Box Jumps… Rx’d: M-24″/F-20″…***
30 Min TIME CAP!!!
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MODified “Bowen”…
Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.
For a Total of 3 Rounds:
800 Meter Run
7 Deadlifts
10 Burpee Pull Ups
14 (7/7) 1 Arm KB Thrusters
20 Box Jumps… TIME!!!
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3…2…1…GO!!!
RainCrossStrengthandConditioning 