Monday WOD



10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Alternate WOD

3 rounds for time

10 hang squat cleans
10 pull ups
10 double unders
block run

This alternate WOD will allow you to work on sprints.  Run as fast as you can and focus on the "pose" method.  Keep on the balls of your feet and pull your foot up rather than pushing your foot off the ground.

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  1. If you want to get stronger….work out with Sherry Allen and Brad. Whew…thanks for the help you guys.
    Dead Lift…145lbs
    Clean….not so heavy 53lbs
    Bench…115# much better than last time.
    Worked on kipping again…getting better.Losing 20 more lbs will be the key I am sure.

  2. did great!! Sorry I couldn’t stay for the rest of the workout. I am happy to feel my body getting stronger again, and I appreciate the encouragement. Still long way ahead for me, but only way to get there is one step at a time 🙂
    You are doing great on that kipping! Remember:
    1 Pullup Rx for Christy = Brad wearing blonde long wig all day to train 🙂

  3. It needs to be a mullet wig! You know he did go to Florida State.

  4. Brad sais “Business in the front, party in the back!”

  5. Kim - CFNF says

    This is really sad but i think we have a mullet wig around here somewhere! You boys smoked me today. i got 10:20rx. I did try the Pose running method today and it really did seem to help. I am not sure if my run was faster but my recovery was almost instant. I am tempted to do the WOD again and run the incorrect way just to see the time difference.

  6. if it involves running, you better count it for salley. You seen those legs?… Now that’s a gait!