Friday, September 30, 2011

WOD-Max Effort 4

WOD- Max Effort Day

Directions:  End with the highest weight possible for the given exercise and repetitions. Spend 3-5 sets getting to that heaviest weight.  Log the weight, and if it is different on the left and right arm.

Windmill - 5RM

Reverse Lunge- 5RM

Lateral Lunge- 5RM

1 Arm Swing - 10RM
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3 comments:

  1. Jason Schreiber, HKCOctober 1, 2011 at 3:39 PM

    8am

    Jane
    17.5# right/ 15# left
    No Rev. Lunge
    20#
    25#

    Jay
    20#/20#/25k/20k

    Doug
    30#/30#/16k/16k

    Tony
    24k/32k/32k/32k

    Kathy
    22.5#/27.5#/25#/30#

    ReplyDelete
  2. Jason Schreiber, HKCOctober 1, 2011 at 3:42 PM

    9am

    Mark
    20k/20k/24k/32k

    Amy
    20k/20k/24k/24k

    Gabe
    20k/20k/24k/40k (7 reps on left arm)

    Quentin
    20#/12k/20#/12k

    Lina
    12k/30#/16k/16k

    Orest
    16k
    (DNF rest of workout due to dizziness)

    Fritz
    24k/32k/32k/40k

    Leslie C.
    20#/25#/25#/30#

    ReplyDelete
  3. Jason Schreiber, HKCOctober 1, 2011 at 3:43 PM

    10am

    Mary
    20#/12k/12k/16k

    Karen
    8k/19.25#/19.25#/25#

    Larry
    32k
    40k (1RM)
    40k (2RM)
    40k

    ReplyDelete

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