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Monday, 9-10-2012


Monday, 9-10-2012

New Monday strength set:
Deadlift  1×5
Take 5 sets to work up to a 5 rep max; no touch and go allowed; establish a solid number and we will work off of this for the next 8-12 weeks
For time:
50 Back squats 95/65
40 GHD sit-ups
30 Sumo Deadlift High Pull 95/65
20 Knees to elbows
10 Squat cleans 95/65
This one goes out to Alpine softball…

 “All I do is WIN WIN WIN”
Alpine CF Softball is now 2-0 and beat last season’s first place team 20-3 last night!!  Wow what a win!!  Way to go team!!

3 Responses

  1. Sharla

    This wod is not as bad as it sound,time 11:20. It is hard to push yourself doing it alone but my little coach Kara said you got this 123. Just like Robby! Miss all of you at Alpine:)

  2. Lily

    Sharla- I agree, it was a little less painful than I anticipated…my goal was just to get through the 50 back squats! We miss you! Thank goodness you have your little coach there kicking your butt into gear! 🙂

  3. I thought it sounded pretty bad, too. My time was 11:39. I have to find the right balance between too much weight and too many breaks vs. too low weight and too easy of a WOD. I think I dialed in this one pretty close. sb

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