Thursday – 042811 – Deadlift, Sprint, KB Swings, Bear Crawl…

April 27th, 2011 by tkquinn

A slight overpull - still better than the alternative, Ken.

Warm-up:

5 Lengths: Lateral Push-up Worm-Like Crawl
(In a push-up position, extend the right arm out, and the right leg, and follow up with the left moving your planked body laterally across the floor. Face one direction for all lengths so as to move laterally in both directions.

Deadlift:

2-2-2-2

7 Rounds for time:

200 M Sprint (if we pretend it’s spring, spring will come – but dress accordingly)
12 KB Swings (53/35)
4 x 10 M Bear Crawl

Rest one minute between rounds.

Post thoughts and times to “comments”.

This entry was posted on Wednesday, April 27th, 2011 at 11:20 pm and is filed under Workout of the Day.

9 Comments

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Mary Kosir Apr 28, 2011 / 8am

Bear crawl did me in….20 something. Tired out.
Mike J Apr 28, 2011 / 9am

My apologies to the 5:30am jam for omitting the 1 minute rest. After doing the workout with the 6:30am jam I determined the minute rest belongs in there.

Deadlift up to 335, metcon 22:40 – bear crawls are undignified
Paru Apr 28, 2011 / 10am

Can’t tell if the 1 minute rest would have lessened the pain…everything hurts.
Stephanie Apr 28, 2011 / 1pm

203# on the deadlifts, which used to be my one rep max! Not no mo’!

30:50 on the WOD – ditto on the bear crawls being the worst.
Ken D Apr 28, 2011 / 7pm

There is nothing like a photo to show the obvious. Thank you for the lesson.

335 on deadlifts, 25:15 on today’s WOD, Rx.
Millie Apr 28, 2011 / 8pm

Ian, thanks for bringing me in under 26:00, you lapped me twice in the process.
ian stark Apr 28, 2011 / 10pm

630pm rocked it in the sunshine.
465 DL (good back form even)
20:18 WOD
Running is fun….
Jill Apr 28, 2011 / 10pm

My excitement about my PR on the DL was short lived and replaced with pain and suffering on the WOD, especially those darn bear crawls!
Jackie K Apr 28, 2011 / 11pm

Thanks for the opportunity to really work on my bear crawl form! Felt awesome!

25:11…I think.

213# deadlift. Brock said i was good at it.