Wednesday, September 17, 2014

15.4

Hey Dolf...Heyyyy

 CLASS WOD and STRENGTH
     Strength  
          Deadlift, 3 x 5 @ HAP
     WOD
           21-15-9
           OHS (135/95)
           Toes to Bar
           200 M Run

COMP WOD
     Every Other Minute for 12 Minutes...
     Even: 4 S2OH @ HAP
     Odd: 10 Alternating Pistols

SPEED WORK
    10 x 100M Run - Sprint Down/Walk Back
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2 comments:

  1. Joey MarkingSeptember 18, 2014 at 1:21 PM

    COMP WOD
    Every Other Minute for 14 Minutes...
    Even: 4 Push Press@175# (from ground)
    Odd: 30m Dog Sled Push (528# on carpet)
    --went 2 min longer, forced myself to clean the barbell, and subbed heavy sled work instead of pistols to focus on ma' goats...baaaaa'

    ReplyDelete
  2. Joey MarkingSeptember 20, 2014 at 4:49 PM

    Saturday:
    Clean & Jerk - 260# (PR), then cleaned 265# (PR) but had nothing left for a jerk.

    12 min EMOM:
    Power Snatch + Hang Power Snatch + Hang Squat Snatch - 95#, 100#, 105#, 115#, 120#, 125#, 135#, 140#, 145#, 155#, 160#, 165#

    WOD with Dave - Done

    Wheelbarrow, KB carry, and KB 50's with fellas - Done, no wheelbarrow dumping. ;-)

    WOD with Kam, Brad, Krose - Done

    ReplyDelete

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