Thursday, December 22, 2011

WOD 12/22/11

WOd #1

3-position clean - 65% x 5 sets

http://www.cathletics.com/exercises/exercise.php?exerciseID=70 

WOd # 2 For Time

500 m row
20 Kb swings 70/53
400 m run
20 Kb swings 70/53
100 dubs
20 Kb swings 70/53

Wod # 3

5 rounds

1 min max handstand walk(feet)
1 minute max hanging L-sit Hold(count only the time your feet are above Parallel.
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4 comments:

  1. KevinDecember 22, 2011 at 9:03 PM

    WOD 1 - 3-position clean 5x1 @ 85lbs
    WOD 2 - 53lb KB and 400 singles instead of DUBS
    Time - 11:40
    WOD 3 - couldn't do HS because of my teeth
    5 rounds of L-sit holds - total time - 2:23

    ReplyDelete
  2. JohnDecember 23, 2011 at 3:58 AM

    12/22: WOD 1 185 lb walks ring pull up/dip subbed for muscle up 900m/9/600m/6/300m/3 9.30
    WOD 2 3 rds 5 cleans 165 5 HSPU 10 KBS 50 10 box jumps 15 burpees 15 OHS 135 20.17
    Russian squat progression day 8 170 lbs 6rdsX6

    ReplyDelete
  3. phistikiDecember 23, 2011 at 6:50 AM

    500m row/20 70lb kb/400m run/20 70lb kb/100 dubs/20 70lb kb @ 7:02

    ReplyDelete
  4. JohnDecember 24, 2011 at 6:15 AM

    12/23 WOD 1 Isabel 3.40
    wod 2 500m row 20 Kbs 400m run kbs 100 du kbs 9.52
    wod 3 3 position cleans 135-165 5rds

    ReplyDelete

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