10/17/12

Posted on October 17, 2012 by RobOrlando

Alternate exercises every minute on the minute for 30 minutes

Axle Deadlift x 3 reps @ 2x BWT+ (first minute)

Bench Press x 3 reps @ 1.25x BWT+ (second minute)

Squat Clean x 3 reps @ BWT+ (third minute)

*as a reference point these weights should be relatively comfortable for the first 15 minutes.  They should get significantly harder once you’re past the 20 minute mark.

Scale as needed.  Post loads and thoughts to comments.

 

This entry was posted in Axle, Barbell, Bench Press, Deadlift, Squat Clean, Workout. Bookmark the permalink.

7 comments on “10/17/12”

  1. gito on said:

    “STRONG LINDA”…thanks COach

  2. Elliott on said:

    6’1″ 190lbs

    Axle deadlifts @315
    Bench press @205
    Cleans@ 155

    Great wod! Loads were a little too light for me though, didnt get very close to failure. Will make sure to scale a little heavier next time! Thanks Rob.

  3. jason on said:

    oooooooh yeah!!! saturday morning planned awesome work rob – love it!!!

  4. MIKE W. on said:

    Deadlift: 410
    Bench : 260
    Squat Clean:205

    Loved it, keep em coming.

  5. Hunter on said:

    6’3″
    225

    D/L 450#
    bench 275#
    front squat 225#

    (couldnt do squat cleans because of my injured foot, jumping hurts like hell)

  6. Whitney on said:

    Felt SUCH a High after the Strongman Cert. this weekend in Novato, CA that I couldn’t wait to get my business partner/fellow Coach and some of our members to do a Strongman WOD. We don’t have the equipment yet, but this was a great first tester!!

    We did Tire Flips instead of Axel Dead Lifts, just because I was SO EXCITED to teach proper Tire Flipping Technique. Here’s the Post WOD Pic…hope it loads!!

    I am on the right. I did:
    400# Tire Flip, 85# Squat Cleans (they weren’t feeling great today) and 95# Bench Press.

    /Users/whitney/Desktop/0.jpeg

  7. Whitney on said: