Tuesday, January 3, 2012

Wod 1/3/12

Wod # 1

1-1-1-1-1-1- OHS

Wod #2 5 rds for max reps

1 minute kb swings 70/53
1 min rest

Wod #3 For Time 4 rds

6 145/95 squat snatch
4 muscle ups
10 ring dips from top of muscle up

sub 10 chest 2 bar pull ups for mu
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10 comments:

  1. KevinJanuary 3, 2012 at 8:08 PM

    WOD # 1 - OHS, Started at 75, went up to 135, PR
    WOD #2 - 63lb KB 1-30, 2-29, 3-25, 4-20, 5-21
    Total - 125
    WOD #3 - squat snatches at 75lbs.
    Chest2Bar pullups
    Time - 23:10
    Day 3 of the Burpee Challenge - 3 Burpees

    ReplyDelete
  2. SharonJanuary 4, 2012 at 5:44 AM

    WoD 1 - Russian squat day 13 6x2 @ 115 lbs
    Did OHS max last week @ 100 lbs...20 lbs PR
    WOD 2 - kb swings @ 50 lbs 27-24-20-20-21 total 112
    WOD 3 - squat snatch @ 50 lbs, c2b, dips w/thin red band 14:58
    3 burpees

    ReplyDelete
  3. phistikiJanuary 4, 2012 at 6:25 AM

    Wod 1: worked up to 255 OHS, did 275 jerk
    Wod 2: 70lb KB Rds 1-4: 30, Rd 5: 32
    Wod 3: 4 Rds of 4x 135lb Snatch, 4 MU's

    ReplyDelete
  4. LWJanuary 4, 2012 at 7:37 AM

    WOD #1: Worked up to 205 lb OHS

    WOD #2: KB Swings @ 70 lbs - 108 total

    WOD #3: 4 Rds of 6 x 135 snatch, 10 c2b pullups, 10 ring dips - 17:57 (snatches by far took the longest)

    3 burpees

    ReplyDelete
  5. PaulJanuary 4, 2012 at 8:20 AM

    Wednesday
    WOD 1 100 meter run/ 10 thrusters :52 sec
    Russian squat day 10 6x2 @ 200 lbs
    WOD 3 max KB swings @ 70 30/30/25/24/25 = 144
    WOD 4
    4 RDS
    6 snatch @ 120
    4 MU
    10 dips
    15:25

    ReplyDelete
  6. JohnJanuary 4, 2012 at 11:34 AM

    wed 1/4 wod 1 front squat day 13, 175# 6X2
    WOd 2 1 min KBS 1 min rest 70# 5mins 120 total
    WOD 3 4rds 4 time 6 snatch squats 120# 10 ring to hip, 10 ring dips 18.39
    WOD 4 100 M sprint 10 thruster 115 49 seconds

    ReplyDelete
  7. JaneJanuary 5, 2012 at 4:45 AM

    wed 1/4 wod 1 front squat day 13 135lb 6x2
    wod 2 5x2 hang clean high pull/squat clean 75-85-90-90-90lbs
    wod 3 4:33
    100 dubs
    4 x10 reverse hypers
    3rds for quality 30 hollow rocks, 30 sec superman

    ReplyDelete
  8. JohnJanuary 5, 2012 at 10:25 AM

    thurs 1/5 overhead squats 95-205 fail at 210, new PR by 20lbs, also snatched up to 165, new PR

    WOD 2 5rds for time 135 clean/press 50 DU
    17.40

    ReplyDelete
  9. KevinJanuary 5, 2012 at 11:27 AM

    Awesome Job John!!
    WOD 1 - Russian Front Squat Day 14 3x3 @ 130
    WOD 2 - 5x2 Hang Clean High pulls and full squat clean @ 80
    WOD 3 - 4:20
    Day 4 of 365 day burpee challenge - 4 burpees completed

    ReplyDelete
  10. KevinJanuary 5, 2012 at 11:28 AM

    above post is for Wed, 1/4/12

    ReplyDelete

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