“Awful Waffle”

  • November 11, 2012
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Warm-up
Broad jump to the 200m line.  Walking lunge back.
 
Test
1 attempt at max kb swings (1.5/1) – as soon as the swinging motion stops the set is over.
 
Strength 20 mins
Deficit Deadlifts (stand on a 3.5inch 45 lb plate)
3-3-3-3-3

“Aweful Waffle” 15 min cap
40 Calories on the rower
35 Double Unders
30 Kettlebell swings (1.5/1)
25 Hand release push-ups
20 Deadlifts (225,145)-strip bar when done
15 hang power cleans (135,95)
10 shoulder to overhead

Homework –overhead mobility 20+ minutes

6 Comments

  • Goose

    11/15/2012 @ 2:47 am

    100 swings. Up to 375 on the deads. Hit the waffle a few weeks back, unsure of the time.

  • Haley

    11/13/2012 @ 2:28 am

    KB swings- 123
    Deads up to 305
    Wod 10:39 @ 1.5pd, 225, 135. Gross.

    • Shamwow

      11/13/2012 @ 2:07 pm

      123? 305? 10:39? You’re ridiculous.

  • Xuconnkicker8

    11/13/2012 @ 2:07 am

    Deficit DL – 355 for a double
    Wod: 9:47

  • Andrea

    11/13/2012 @ 1:17 am

    6:56rx

  • Shamwow

    11/12/2012 @ 2:17 pm

    Bell flew out of my hands after 20 reps
    DL: 345
    Awful: 10:47…Ugg Lee!

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