Call Us: (509) 895-5624

Competitive Fitness 02.07.14

6
Feb

Competitive Fitness 02.07.14

Reminder that this Saturday we will be having our event in support of  Monica Arriaga.  click here to RSVP . This will give us a good idea of how much food to make. If you don’t RSVP you are still welcome to come please don’t let that be the determining factor. There will be a lot of cool stuff up for grabs that you can bid on. Seahawks jersey, I know a saw a Seahawks  canvas drawing that someone donated, and many other things.

 

Prep Work
2 Sets
Table top stretch
samson stretch

Workout of the Day
A.
For time:
40 Wall Ball Shots (25/20 lbs)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups
10 Wall Ball Shots
5 Chest-to-Bar Pull-Ups

B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.

C.
TWO sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 6 reps @ 21X0
Rest 60 seconds

Cool Down
Drinking Birds
Leg pumps

Please post results to comments

8 Responses

  1. Julie Layman

    I’m sooooooo bummed I can’t make it to the spaghetti feed Sat 🙁 I will be working at the hospital that day welcoming new baby’s into the world 😉 May god bless this family!!!!!

  2. 6:46 On the wod. Butterfly C2B way faster… 25lb wall ball to the 10′ target
    Deads felt heavy only pulled 4 of the second 6 called it.
    made up the other days push ups. sub 5min

  3. 40 Wall Balls 20 pounds
    20 Chest to Bar PU
    30 Wall Balls 20 pounds
    15 Chest to Bar PU
    20 Wall Balls 20 pounds
    10 Chest to Bar PU
    10 Wall Balls 20 pounds
    5 Chest to Bar PU
    SCORE-10:13

    10-225 pounds
    10-275
    6-315
    6-335
    3-365
    1-405

    100 perfect push ups
    SCORE-6:38

  4. A. got it in 8:26 25#wall ball. Hit a set of 20 and i think 10’s and all the rest were 5 i believe. Like always wall balls suck!!! getting better but they still suck!, Was able to hit all my C2B unbroken so that was a plus,

    B. Deadlift is feeling really good.
    10×235
    10×275
    6×315
    8×345
    6×365
    4×405 PR

    C. ran out of time had to come home:)

    D. food.

    Marcos

  5. Judith

    I have no clue what my time was on the wod… All I know is that it sucked big time.. I use the 20bl ball and band for the c2b. Shoulder still being a pain about it…
    Dead lifts.. I did 10@135 10@165 8@190 6@215, 4@230.. And lots of mobility!!

Leave a Reply