June 17, 2013
Snatch 7×2
r/r – 60s
*Build over the 7 sets, but no sets greater than 80%
+
Helen-3RFT
400m Run
21 KB Swings 53/35
12 Pull Ups
*Compare to 4.22.13
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Archive for 'WOD'
June 16, 2013
A. BS 5@70%, 5@80%, 2@85%, 3@90%, 1@100%
B1. FS 5@65%, 4@75%, 2×4@80%
B2. ME HSPU x 4
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For total reps/cal
1min Row for Cals
2min Burpees
4min Alt KB Snatch
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filed under: WOD
June 13, 2013
2RFT
50m Walking Lunge
250m Run
20 Ring Dips
20 DL 185/125
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filed under: WOD
June 12, 2013
BS 1×4@75, 3×4@80%
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1000m Recovery Row
20 TGU – slow and steady
–or–
Death by Power Snatch – 5 Burpees to start each min
Min 1 – 5 Burpees, 1 PS
Min 2 – 5 Burpees, 2 PS
*Choose a wgt that will allow you to get near 10 rounds.
+
10min minimum Mobility/Recovery/Foam Roll
*Work on problem areas, ask a coach if you need guidance.
4 Comments
June 11, 2013
EMOM – 12
Odd – 3 Cleans @75-80%
Even – 5-10 HSPU
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A.
AMRAP – 5
8 CTB Pull Ups
12 Wall Ball
–rest 2min
B.
For time – Complete the same # of rounds/reps completed on part A
8 Pull Ups (not CTB)
12 Wall Ball
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June 10, 2013
Build to a 1RM Jerk
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3-6-9-12-15 STOH 115/75
15-12-9-6-3 Burpees
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filed under: WOD
“recovery” or “death by…” Wonder what the most popular choice will be tomorrow??
I am very impressed at this guy’s ability to speak 1000 words per minute immediately after lifting. That has to do with his ability to tighten his glutes right?
thaaaaats what that mobility thing with the band does…… wait, still don’t understand completely.
We did death by snatches 8/15/12 … I did not make it 10 rounds back then.