Monday, October 8, 2012

Posted by Mandee on October 7th, 2012

11 responses

Warm up: 400m run or 500m row PVC warm up: complete 1 round 8 PVC OHS 8 PVC snatch balance 8 PVC Sotts press Kettlebell Complex: complete 2 rounds 8 KB SDHP 8 KB snatch swing 4 R arm KB OHS 4 L arm KB OHS WOD: 15 rounds of: power snatch immediately followed by 5 OHS Start light and add weight each round Start each round every 3 minutes (E3MOM) Powerlifting: A. shoulder press: 1x5 @ 60%, 1x5 @ 70%, 1 x max reps @ 75%, rest 3minutes between B. front squat: 1x5 @60%, 1x5 @70%, 1 x max reps @ 75%, rest 3minutes between C1. 3 x 10 Russian step ups, rest 30 seconds C2. 3 x 10 weighted sit ups, rest 30 seconds

11 responses to "Monday, October 8, 2012"

steve price says:

October 7, 2012 at 5:15 pm

When is the "Amazing Grace" WOD sheduled for?

steve price says:

October 7, 2012 at 5:17 pm

sorry "scheduled"

steve price says:

October 7, 2012 at 5:20 pm

Nevermind, I finally checked my email!!

stacey says:

October 8, 2012 at 4:29 am

Look at my tiny legs...but my awesome tubey socks...love those smiley face! haha...ive had those David and Goliath socks since high school.

AP says:

October 8, 2012 at 4:45 am

Broke the 15 rounds into a progressive set of 3x5.
(95-105-115-125-130x)
(100-110-120-125-130x)
(105-115-120-125-130x)

125 is for sure a PR for the power snatch.

Matthew Hillis says:

October 8, 2012 at 5:14 am

The squats were my limiting factor today. For 3 squats with 120# but fell forward and lost it. It was a lot of OHS but a great workout.
120# is a PR for the Power snatch