Monday, December 5, 2011

WOD 12/6/11

Wod #1

5x3 of 3 mid hang power snatch and 1 overhead squat with a 5 second pause at the very bottom(THis is 1 rep so you will nedd to do this for 3 reps and that is 1 set and you are doing 5 sets)

Work up to a weight you can handle with no failed reps.

Also work on NO re dipping from the hang if you need to use the 20 in boxes

Wod # 2 Again Faster Wod #7

2 Rounds for Time: 
15 HSPU
20 Pullups
25 Box Jumps (30/24)
30 Deadlifts (185/135)
35 Burpees 
 
4 sets of 10 on the Reverse Hyper (watch video on proper form) Head Down HEad Up!!!!!










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6 comments:








  1. JohnDecember 6, 2011 at 2:09 PM
    again faster wod 21.35
    ReplyDelete
  2. JaneDecember 6, 2011 at 6:52 PM
    @T1 wod 1 45-55-60-65-70
    Wod 2 15:39. 51 burpees within
    4x10 reverse hyper, love that machine!!
    100dubs
    ReplyDelete
  3. KevinDecember 6, 2011 at 8:01 PM
    WOD #1 - 5x3 @65lbs
    WOD #2 - 26:44 - Handstands instead of HSPU, Deadlifts @135lbs
    WOD #3 - 4x10 on Reverse Hyper @30lbs
    ReplyDelete
  4. phistikiDecember 7, 2011 at 6:38 AM
    WOD 1: worked 125lb hang snatch/hs squats
    WOD 2: 15 HSPU, 20 PU, 25 Boxes, 30 Squats, 35 Burpees in 15:30
    WOD 3: Reverse Hypers 1X10 w/30lb, 3X10 w/60lb
    ReplyDelete
  5. JohnDecember 7, 2011 at 10:49 AM
    wod1 95-105-115-120-125-135, squat snatch at 145, failed at 155
    reverse hypers 4X10
    ReplyDelete
  6. SharonDecember 8, 2011 at 6:19 AM
    WOD 1 - snatch @ 35-40-45-50-50
    WOD 2 - 19:50 Rx 
    No reverse hyper today :(
    ReplyDelete




























        

      









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