Tuesday, December 13, 2011

Wod 12/13/11

Wod # 1 8x1

3 Hang clean pulls 1 full squat clean (work on speed under the bar and work to a heavy load each should go up)

Wod 2 7 minute MAx Reps

UB Pull Ups
UB elevated ring push ups

Goal here is to take no more than 5 sets so use your rest accordingly after that 1st round

WOd#3

 2000 meter row go for PR!
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5 comments:

  1. JaneDecember 13, 2011 at 7:38 PM

    @ T1 wod 1 75-95-95-100-105-110-115-115
    Wod 2 106
    Wod 3 8:14, not PR (off by :06) =( I wasn't really feeling it today...
    4x10 reverse hyper (20)
    100 dubs

    ReplyDelete
  2. KevinDecember 13, 2011 at 9:03 PM

    WOD #1 - 65-75-85-95-105-115-125-135
    WOD #2 - 80
    WOD #3 - 7:41, New PR by 14 seconds!! (thanks for pushing me Carter)

    ReplyDelete
  3. JohnDecember 14, 2011 at 4:22 AM

    Russian front wquat progression day 4 6X4 170 LB. 51 BURPEES

    ReplyDelete
  4. phistikiDecember 14, 2011 at 6:41 AM

    WOD 1: Worked up to 265 squat clean, failed 285
    WOD 2: Pull ups/Push ups -- 45/12, 0/12, 0/11, 20/8, 15/7 = 130
    WOD 3: Did Art Museum steps -- sprint to top 4 times, jog down X 3 rounds (2 mins between)

    ReplyDelete
  5. SharonDecember 15, 2011 at 9:43 AM

    WOD 1 - cleans 8x1 45-65-70-75-85-95-100-105-110 (but failed 3x first)
    WOD 2 - max reps 20/10, 16/10, 15/8, 11/8, 10/8 total=116
    WOD 3 - 9:16.5 I wasn't even tryin' for a PR after that workout ;)
    Worked on MU progressions

    ReplyDelete

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