Friday, January 27, 2012

WOD- Max Effort 2 REPEAT

WOD = Max Effort Day

Work up to a max weight for each movement, using the given repetition maximum assigned.  Do so over the course of 3-5 sets for each exercise.  Once you have used the most amount of weight possible for the prescribed repetitions, you are done that exercise.  Therefore, continue on to the next movement and repeat the process of progressive resistance, ending in a max effort attempt for each one.  The max weight used in each one is what gets logged in the "comments" section below.  FYI, the weight logged needs to be the same for your right and left arm!

1) Turkish Getup - 1RM (1 repetition maximum = max weight moved for 1 repetition)
2) Front Squat - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)
3) Overhead Press - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)

Compare to:11/18/11


  1. 8am

    Jane-8k/ 2(20#)/ 20#

    Kathy- 16k/ 2(12k)/ 30#

    Doug- 16k/ 28k/ 37.5#

    Mike- 12k/ 2(12k)/ 20k

    Chaseedaw- 16k/ 36k/ 16k

    Victor- 24k/ 2(24k)/ 24k

    Dave- 20k/ 2(20k)/ 16k

    Jay- 12k/ 2(20k)/ 16k

    Karen M.- 20#/ 16k/ 20#

  2. 9am

    Linda- 16k/ 2(16k)/ 27.5#

    Amy- 46.5#/ 2(16k)/ 30#

    Mark- 24k/ 2(24k)/ 20k

    Leslie B- 16k/ 20k/ 27.5#

    Jaime- 20k/ 2(20k)/ 16k

    Whitney- 16k/ 2(16k)/ 12k

  3. 10am

    Erin- 25#/ 20k/ 25#

    Zaire- 20#/ 35#/ 20#

    Gretchen- 10#/ 20k/ 20#

    Mary- 10#/ 30#/ 15#

    Lina- 27.5#/ 16k/ 27.5#

    Neal- 37.5#/ 40k/ 16k

    Pat- 28k/ 36k/ 28k