Tuesday, May 22, 2012

Wod 5/22/12

O-lifts


  • Snatch - 75% x 1 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 100% x 3 x 3
  • Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps


    • Wod-



    “The (big) Chief”
    5 rounds for total reps of:
    3 minute AMRAP of:
    3 Power cleans @ 205/135#
    6 Push-ups (hand release)
    9 Air Squats
    Rest 1 minute.


    AP-  3 sets of 15 on reverse hyper  follow each set with a 250 meter sprint on rower (all out) rest 2 minutes
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    2 comments:

    1. JaneMay 23, 2012 at 4:34 AM

      Snatch progression work
      snatch 90lbs
      snatch pull 105lbs
      snatch dl 120lbs
      FS 150lbs 3 box jumps
      wod 299reps
      rev hypers 50lbs, 250m row :54 each time

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    2. LWMay 23, 2012 at 6:37 AM

      Snatch - Started with 125 for the first portion, but ended up just working form with an empty bar

      Front Squat - 185 lbs, box jumps at 39.5"

      Wod - The "big" Chief:

      Round 1: 3 full rds
      Round 2: 2 full + 2 PC
      Round 3: 1 full + 2 PC + 6 Push ups + 4 Air Squats
      Round 4: 2 full + 1 PC
      Round 5: 2 full + 2 PC

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