05.12.2009-Tuesday-Day 2

This WOD is from the Hopper Deck, and is originally rx’d with 225# back squats. We were driving home from our Mother’s Day outing, and thought it would be interesting to try it with some heavy deads.
Good luck ShedHeads!

having done this rx’d with the back squat, i’m interested to see the dynamic these two have with one another. i recall having trouble sitting and walking the last time, but i dont forsee the deadlift taking a whole lot out of the box jumps. this should be a quick one, do i hear bonus WOD?

double unders?

400 sit-ups for time.

Distinct possibility DP, last week i did a bonus of max DU’s in 3 minutes, that was a pretty effective bonus.
In my head, i need to work on DU’s and burpees, so i’m going to limit bonus WOD’s to those movements and concentrate on improvement. Also, they can both be done anywhere…

Sena, i’m ignoring your post…
(if you haven’t noticed)

100 wall balls for time

im ignoring you too J9…

let’s make our mark on the neighborhood…
walking lunges for the length of the side road.

heavy deadlifts and walking lunges…???
that sounds it will hamstring those hamstrings!
I am rx’ing walking lunges all the way around the building for all who are interested in a bounus wod.
Tomorrow is all upper body, so sore hammies shouldn’t be an issue!

Geez.

why not lunge walk on the median to the circle and create a real spectacle… it might end up like a game of Frogger!

I’m ignoring SvW for time…

This is the kind of fun banter that we were lacking on yesterday…
Sometimes you luck out and it is a super quick WOD (unless this was changed since Sena and I did it earlier today).
We also like creative marketing techniques – doing crazy things in public – think of the possibilities of the traffic that passes by the new RedShed!
I made Ally Cat do the walking lunges around the building with me. She held up great, as did Cait – holding an additional 18+ pounds will probably make my legs a bit wobbly in the morning. Hope all that did the lunge walking were careful on the small hill heading out onto the side road. Balance was key!

I almost got a PR on my “ignore SvW for time”… But then he tickled me and I lost concentration.
On a totally separate note, “good mornings” are a great exercise.

as rx’d:
Janine-4:00
Steve-3:08
Matt-3:04
Pat-3:08
Charlie-3:52
Greg-6:18
Estey-4:27
scaled deads:
Sena-4:05, 95# + step-ups
Ron-6:31, 165#
Deb-6:12, 135#
Diet Pepsi Rob-3:12, 165#
Beard-4:39, 115# back squats
Maryanne-5:31, 65# 5-10-15-20 + squats instead of box jumps
Bonus WOD: (not for time, just for fun… not too important)
25 double unders
25 burpees
walking lunges around the outside of the building
25 double unders
25 burpees
Participants included:
Janine, walking lunges only (holding Cait)
Ron, walking lunges only
Deb, walking lunges only
Steve
DPR
Beard
Matt
Pat
Charlie

Preggo bonus workout:
25 Good Mornings #45 bar
50 Back Squats #45 bar

Craig-5:29

Alex-6:31