120810

Today’s conditioning WOD is aptly named “T”, as it is a birthday present I wrote per her request. Some girls ask for diamonds, some ask for dresses; but our resident Spider Monkey, and current 3rd Fittest Woman in the World, only wanted a WOD with some cleverly placed numbers, and some Single Arm Overhead Barbell Walking Lunges (sorry, no shorter way to write it).

Happy birthday, #23. Here’s to this year being just a tiny bit better than last year.

My all-time favorite T video:
http://vimeo.com/34392386

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WOD 120810:

Strength

1a) 10X1 3″ Deficit Deadlifts @ 85% – rest 60 sec. DEMO VIDEO

Notes: PLEASE watch the demo video. Do not use more than a 3″ riser. If this movement puts significant pressure on your low back, you may use a shorter riser.

1b) 10X1 Incline Bench Press (30-35˚) @ 105% – rest 60 sec.

Notes: This percentage is based off the heaviest completed set from 120803.

Conditioning

“T”

3 rounds for time of:

8 Hang Snatch (full squat) 155/105#
23 C2B Pullups
32 Single Arm BB OH Walking Lunges  75/55#

*There is a 15 minute time cap.

Notes: Single Arm Lunges should be apportioned with 16 steps taken while the BB is held with the left arm, and 16 steps taken while the BB is held with the right arm.

Midline

1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps – rest 60 sec.