Tuesday, November 11, 2014

23.2

AM STRENGTH

      1. 15 Minutes to Establish 1 RM Snatch

      2.  5 Min EMOM
           5 Snatch Pulls @ 110% to 120%

      3.  5 Min EMOM
           3 Snatch Grip Deadlift 150% to 175%

      4.  10 x 1 Bench Press @ HAP


CLASS WOD 6PM
    12 Min AMRAP
          5 Burpees
         10 KB Swings
         30 Double Unders

COMP WOD
      Alternating Tabata (8 Min)
          Jumping Squats
          Strict Pull Ups

Posted by at

3 comments:

  1. Joey MarkingNovember 12, 2014 at 1:46 PM

    1. 15 Minutes to Establish 1 RM Snatch
    -- stopped at 205#, lower back

    CLASS WOD
    12 Min AMRAP
    5 Burpees
    10 KB Swings, 70#
    30 Double Unders
    --9 rds even, this felt an awful lot like 14.1

    ReplyDelete
  2. UnknownNovember 12, 2014 at 8:59 PM

    STRENGTH

    1. 15 Minutes to Establish 1 RM Snatch (130 today, 10 under previous best)

    2. 5 Min EMOM
    5 Snatch Pulls @ 110% to 120% (145-155)

    3. 5 Min EMOM
    3 Snatch Grip Deadlift 150% to 175% (185-205)
    - did sets of 5 by mistake, but under 175% anyway...

    4. 10 x 1 Bench Press @ HAP (class strength: 135, 145, 155, 160, 165 [f])


    CLASS WOD 6PM
    12 Min AMRAP
    5 Burpees
    10 KB Swings
    30 Double Unders

    10 rounds + 4 burpees (2 PD Russian KB)

    ReplyDelete
  3. AnonymousNovember 12, 2014 at 10:38 PM

    STRENGTH

    1. 15 Minutes to Establish 1 RM Snatch -125#

    2. 5 Min EMOM
    5 Snatch Pulls @ 135#

    3. 5 Min EMOM
    3 Snatch Grip Deadlift@ 180#

    4. 10 x 1 Bench Press @ HAP (class strength: 115,125,135,145,150,150(f), finished sets at 135)


    CLASS WOD
    12 Min AMRAP
    5 Burpees
    10 KB Swings- 1 pd
    30 Double Unders
    (9 rds+5 burpees)

    Alt Tabata
    Jumping squats:15/round
    Pull ups: 4-5/round

    ReplyDelete

Subscribe to: Post Comments (Atom)