Working Wounded – Mark P.

Posted by Brian PCF
May 18 2010

Goals/Limitations:
-Running Faster
-Deadlifts, Squats, Power Cleans
-No Dips, Pullups, Overhead
-KBs, Double Unders, Sumo Deadlift High Pull

WOD
Running Baseline:
Run 800m
Rest 5 minutes
Run 400m
Rest 5 minutes
Run 100m
Compare to Running Baseline Day 1.

WOD
Deadlift
2-2-2-2-2

WOD
For Time:
21 KB Swing, 53 lbs
100 Double Unders
42 Squats
15 KB Swing, 53 lbs
75 Double Unders
30 Squats
9 KB Swing, 53 lbs
50 Double Unders
18 Squats

WOD
Squat
3-3-3-3-3

WOD
Power Clean
3-3-3-3-3

WOD
10 Rounds
Run 100m for time.

WOD
21-15-9
DB Front Squat, 55 lbs
Hip Extension
Run 1 Lap (between each round)
Compare to Post.

Post all results and questions to comments.

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