Tuesday, November 4, 2014

22.2


STRENGTH

1.  Deadlift
     6 x 3 @ HAP across the board

2a. Bent Over DB Row
     5 x 5 each side (one arm at a time) @ HAP
2b. Incline DB Press
      5 x 5 @ HAP

CLASS WOD (6PM)
     Four Rounds for Time...
     12 Overhead Squats
     12 Toes to Bar
     12 Heavy Russian KB Swings

COMP WOD (7PM)
     For Time...
     2K Row
        then...
     15-12-9
         Pull Ups
         Hang Power Clean (155/105)
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2 comments:

  1. Joey MarkingNovember 5, 2014 at 7:29 PM

    Deadlift - 3@365#, 3@385#, 3@405#, 2x3@415#, 3@420#

    2a. Bent Over DB Row
    5 x 5 each side (one arm at a time)
    --80#, 85#, 2x5@95#

    2b. Incline DB Press
    5 x 5 @ HAP
    --65#, 70#, 2x5@75#

    ReplyDelete
  2. LauraNovember 5, 2014 at 11:00 PM

    CLASS STRENGTH
    3 x 4 shoulder press: 90, 95, 100, 105

    CLASS WOD: 9:00
    Four Rounds for Time...
    12 Overhead Squats (95#)
    12 Toes to Bar
    12 Heavy Russian KB Swings (2.5 poods)

    ReplyDelete

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