Saturday, July 30, 2011

WOD- Max Effort 1


3 Rounds of Max Weight (Ramp up the load each set)

Turkish Getup: 1 rep max
Bottom-up Clean and Press: 5 rep max (each side)
Suitcase Deadlift: 10 rep max (each side)


  1. 8am

    Jane: 5lbs, 10lbs, 10 lbs
    Jay: 8k, 16k, 16k
    Dave: 12k, 8k, 20k
    Julie: 15 lbs, (15lbs on right arm, 10lbs on left), 15 lbs

  2. 9am

    Gabe: 12k, (16k right arm, 12k left arm), 24k
    Quentin: 15lbs, 15lbs, 15lbs
    Leslie: 10lbs, 15lbs, 15lbs
    Lina: 20lbs, 8k, 12k
    Bill: 24k, 20k, 40k
    Linda: 30lbs, 12k, 24k
    Amy: 16k, (30 lbs right arm, 30x2 and 25x3 left arm), 24k

  3. 10am

    Pat: 12k, 12k, 24k
    Joan: 10lbs, 10lbs, 8k
    Larry: 24k, 24k x 3 reps, 70lbs
    Keith: 16k, 8k, 24k
    Mary: 10lbs, 10lbs, 8k
    Bob: 12k, 12k, 12k