6.03.2010

CC WOD 100603 -- DL, mobility, sandbag metcon

Another garage gym underground strength workout.

5 rounds of 3 dead lifts:
  • 215, 235, 255, 275, 295
I didn't really challenge myself on this one.

Jermey pointed out:
  • bring my feet closer together
  • keep my knees out
  • Straighten leg and torso at same time to transfer force efficiently
  • Keep gaze straight ahead
  • Use shoes with a firmer sole than vibrams or my trainers
Mobility:
  • 3 15' hand walks along wall to plank
  • 2 20 ft wheel barrows
Most of the class struggled with these but they were easy for me. We do plenty of this stuff in BJJ.

Partner Metcon: (8 minutes)
  1. 100 box jumps
  2. 3 rounds of 10 sand bag front squats (100 lbs) / 100m sand bag carry
  3. 100 box jumps
We did not finish. We had 1 carry and 100 box jumps remaining. I wanted to finish it out.

Lifting the sand bag is totally different than lifting a barbell. It is awkward and brutal.

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