"The 'G' is for Gangster"
3 rounds for time:
30 Deadlift (185#m / 125#w)
20 Pistols
The pistols can be performed by alternating legs, to a box or bench, or while walking the hands up and down a door frame for assistance.
(Post time to comments)
3 rounds for time:
30 Deadlift (185#m / 125#w)
20 Pistols
The pistols can be performed by alternating legs, to a box or bench, or while walking the hands up and down a door frame for assistance.
(Post time to comments)
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Tuesday, June 23, 2009
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9 comments:
Jason, you guys look like criminals.
In a post a few weeks ago Cameron G. asked if we could do a WOD with some deadlifts in it: Ergo, my homage to deadlifting. A high-rep winder with a stamina/ strength/ coordination /balance element.
Performed box-squat style, or while using a door frame to walk the hands down, Pistols are doable.
So it's essentially a one legged squat? My gluts hurt just thinking about this.
uggggglllyyyy..... My soon to be pooor legs...
Not sure if its a good idea to do this then play softball at 7:15pm. That should be enough recovery time right?
It's on! Pistol, Pistol!
Jason, you need coaching. We'll get you doing the pistol. Guaranteed.
Rx'd
Maggie - 15:00 (pistols to box 2)
Scaled
Robin - 16:21 (115#, pistols on box 2)
Laura - 15:30 (105#, pistols to box 3)
Steve - 23:39 (185#/95#, door pistols)
Darla - 14:40 (85#, door pistols)
Sujata - 16:00 (80#, pistols to box 3)
Pat - 20:18 (115#/95#, door pistols)
Geez Maggie, make us all look bad why don't cha? I think I learned my lesson today about my Deadlift capabilities. Getting stomped in softball was definitely the icing on the cake.
Ah well, at least I got my daily fix of Crossfit in. Crossfit NorthFulton (ATL, GA) here I come!
steve if you can you should check out Crossfit Atlanta...i competed with some of them in the dirty south qualifier and they are STUDS!!! especailly Mike G, he's going to the games again and is a great trainer!!
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