Strength WOD – 12/13/09

Jon’s switching up my supplemental strength program to a CFT-style 3 x 5 rep scheme once a week since our general PCF programming is reflecting more strength elements (which I am loving).

Back squat:  205-215-225

Shoulder press:  105-115-120

Deadlift:  225-235-235

Went up 10# on the back squat, went up 5# on the SP, first time doing a 3 x 5 on the deadlift.  Deadlifts felt good for once – I’ll definitely be able to do more weight next time.

Games Prep WOD – 12/12/09

So, a little catching up to do…

Last Saturday, we did sandbag sprints up a hill.  The sandbags were at a mystery weight (anywhere from 50-60#?).  We did three sprints where the first half was flat terrain, and the second half was up the steep incline.  I was happy that I could carry the sandbag the whole way.