Tuesday, December 20, 2011

WOD 12/20/11

WOd #1 5x2 at 80% of 1rm  box snatches(box position should be just above knee)

WOd #2 "isabel" 30 power snatches for time  135/95

Rest exactly 6 minutes then 

WOd #3

you will have 10 minutes to find your 5 rep max overhead squat(weight must be jerked from the rack)
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6 comments:

  1. phistikiDecember 20, 2011 at 4:38 PM

    WOD 1: approx 15 snatches from the box up to 165lbs
    WOD 2: got to 205 X 5 overhead squat
    WOD 3: 1 min burpees, 1 min sit ups, 1 min leg lift hold (20 seconds between minutes, 3 rounds)

    ReplyDelete
  2. KevinDecember 20, 2011 at 8:27 PM

    WOD 1 - 5 x 2 box snatches @ 65lbs
    WOD 2 - Isabel - 30 power snatches for time @ 75lbs (1RM) - 4:33
    WOD 3 - OHS 5 reps @55lbs, 5 reps @65lbs, 5 reps @75lbs, 5 reps @85lbs, Attempted 95lbs (1RM) failed on the 3rd rep
    1000M row - 3:45 PR
    51 burpees - 3:59
    another 1000M row - 3:38 PR

    ReplyDelete
  3. phistikiDecember 21, 2011 at 8:01 AM

    Hey you should all watch this video. http://www.youtube.com/watch?v=K837AwoIpFI&feature=related

    This is a training video of Pyrros Dimas who is insane!

    ReplyDelete
  4. JohnDecember 21, 2011 at 11:08 AM

    Day 7 russian progression 185lbs 6X2
    51 burpees 2.11

    ReplyDelete
  5. KevinDecember 21, 2011 at 12:06 PM

    12/21/2011 - Russian Front Squat day 8
    6x6 @ 105lbs

    ReplyDelete
  6. KevinDecember 21, 2011 at 4:29 PM

    12/21/2011 - 4 x 500m row
    1 - 1:52
    2 - 145.6 PR
    3 - 142.8 PR
    4 - 144.4

    ReplyDelete

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