Monday, January 9, 2012

Wod 1/9/11

Wod #1 Russian Squat day

Wod # 2 Wod #1 from Pa's Fittest

600m row then 20 muscle ups 7 min cap

Then spend remainder of time finding a 1 rm FULL SQUAT SNATCH
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8 comments:

  1. JohnJanuary 9, 2012 at 1:07 PM

    wod 1 london throwdown 12.34
    wod 2 front squat progression 175 6X2
    wod 3 youchallenge 3 rds 30 PP 30 pullups 12.00

    ReplyDelete
  2. PaulJanuary 9, 2012 at 2:08 PM

    Russian squat 6x2 @ 200
    You challenge 13:34
    R. hyper 4x15 @ 150

    ReplyDelete
  3. KevinJanuary 9, 2012 at 9:22 PM

    Russian Front Squats Day 16 - 2x2 @ 135lbs
    PA's Fittest - 600m row, 30 HRPUs, 30 Ring rows - 6:02
    1RM Full Squat Snatch - started at 65, went up to 95 successfully, failed at 105 - New PR
    1500m Row
    Day 9 of 365 Day Burpee Challenge - 9 Burpees

    ReplyDelete
  4. JaneJanuary 10, 2012 at 7:50 AM

    russ squats 6x2 135lbs
    Pa Fittest completed 6 MUs
    Full squat snatch...worked mostly form; bar-65-65-75-75-85-85-65-65-65-65-65

    ReplyDelete
  5. phistikiJanuary 10, 2012 at 7:54 AM

    WOD 1: 1RM full squat snatch @ 195 (PR)
    WOD 2: 20 MU for time: 3:00
    WOD 3: Front squat 6 x 2 @ 275

    ReplyDelete
  6. PaulJanuary 10, 2012 at 9:05 AM

    Tuesday
    PA Fittest WOD 1 Completed 7 MU (The row took more out of me then I thought it would). I will do better on Saturday.
    Snatch 145 New PR

    ReplyDelete
  7. phistikiJanuary 11, 2012 at 6:01 AM

    Tuesday
    WOD 1: 600m run; 21-15-9 KB, Burpees, 115lb PP; 30 TTB @ 11:25
    WOD 2: Deadlifts up to 395lbs
    WOD 3: 7 1min rows, 2mins in between

    ReplyDelete
  8. JaneJanuary 11, 2012 at 10:19 AM

    Tues (at school, had a game): 16 sprints 30 sec on/off on treadmill
    21-15-9 burpees, situps, squats (+6 burpees)
    Shoulder mobility exercises
    Snatch form pracitce

    ReplyDelete

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