Tue, 27 Oct 2009

5×3 Back Squat

Then

• Row 1000m
• Row 750m
• Row 500m

Or Run 800, 400, 200

By Adam · In WODs

4 Responses to “Row”

1. Adam Stanecki says:

   October 27, 2009 at 8:00 am

   6am

   Back squat 5×3
   
   Rachel 50kg
   
   Derek 70kg
   
   Nadeeka 3@40kg, 2@30kg
   
   Roland 50-75kg
   
   Andy 90kg
   
   Rees 50-75kg
   
   Yen 35kg
   
   Jono 70kg
   
   Kevin 60kg

   Row 1000m, 750, 500m
   
   Rachel ?, 3:12, 2:06
   
   Derek 3:36.9, 2:49.7, 1:46.2
   
   Nadeeka 4:42.1, 3:35.7, 2:20.2
   
   Roland 3:40.5, 2:56.3, 1:54.4
   
   Andy 3:38, 3:04, 1:51
   
   Rees 3:36.8, 2:42.9, 146.8
   
   Yen 5:57, 4:35, 2:52
   
   Jono 3:37.9, 2:51, 1:49.1
   
   Kevin 3:52.5, 2:59.0, 2:06.4
2. Adam Stanecki says:

   October 27, 2009 at 8:01 am

   Remember that 5×3 means 5 sets of 3 at a constant load. 3,3,3,3,3 would mean increasing load for each set aiming for a 3RM PB.
3. alex richardson says:

   October 28, 2009 at 12:03 pm

   6 pm class
   Cam 70kg, 3.01, 1.17, .38
   Mike F 70kg, 2.50, 1.16, .33
   Tom G 60kg, 3.08, 1.28, .42
   Tim H 60kg, 2.33, 1.15, .39
   Ben 50kg, 3.27, 1.46, .44
   Andy 70kg, 2.30, 1.12, .33
   Nicole 50kg, 3.38, 1.45, -
4. Adrian McGough says:

   October 28, 2009 at 11:00 pm

   Run 800 @ 3:07
   Run 400 @ 1:16
   Run 200 @ 0:31