6
A. Push Jerk, 3-3-3, 3-4 min
B1. Barbell Romanian Deadlifts @ 10X0, 12-15 reps x 5 sets, 1:30 min
B2. Barbell Russian Step-ups, 10/leg x 5 sets, 1:30 min
C. Row Sprint 20 sec ALL OUT x 5 sets, 40 sec b/t efforts
7
A. Power Snatch, build to a 1RM
B1. Ring Dips, AMRAP x 5 sets, 2 min (girls do flat bench db press @ 20X0, 6-9 reps x 5 sets, 2 min)
B2. Wtd Chin-ups, 2-3 tough reps x 5 sets, 2 min
C. Airdyne - as many miles as possible in 10 minutes
8
A. Back Squat @ 30X1, 4-6 reps x 3 sets, 3-4 min
B1. One Arm Rows @ 20X0, 10-12/arm x 2 sets, 2 min
B2. Press @ 10X0, AMRAP @ 66% 1RM x 4 sets, 2 min
C. Burpees, AMRAP in 1min x 3 sets, 1 min
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7 comments:
A. Power Snatch, build to a 1RM
75-3/95-1/115-2/125-1/135-1/140-x
B1. Ring Dips, AMRAP x 5 sets, 2 min (girls do flat bench db press @ 20X0, 6-9 reps x 5 sets, 2 min)
10/8/3/6/6
B2. Wtd Chin-ups, 2-3 tough reps x 5 sets, 2 min
45-3/50-3/55-2/55-2/55-2
C. Airdyne - as many miles as possible in 10 minutes
3.8miles , 228cals
out
WOD-6
A.Push Jerk,3-3-3
(65/75/85)
B1.Barbell Romanian deadlift
#45(15/15/15/15/15)
B2.Barbell Russian step ups
14" + 45# barbell
C.Row Sprint 20secX40sec rest
AVR - 1.49/1.49/1.54/1.52/1.56
Apr 23, 2012
WOD:
A. Back Squat @ 30X1, 4-6 reps x 3 sets, 3-4 min
165-6/185-6/205-4
B1. One Arm Rows @ 20X0, 10-12/arm x 2 sets, 2 min
(24kg) L-12 R-12 L-12 R-12
B2. Press @ 10X0, AMRAP @ 66% 1RM x 4 sets, 2 min
(75#) 15/13/12/10
C. Burpees, AMRAP in 1min x 3 sets, 1 min
18/19/19
out
Monday WOD
A. push jerk 3@65#,3@65#,3@65#
B1.barbell romanian deadlifts x 5
45# - 15/15/15
B2.barbell russian step-ups x 5
45# - 10/leg,10/leg,10/leg
Has to leave for appointment.
Apr 24,2012
WOD:
A. Press 11X1, 2-2-1-1, 3min
95-2/105-2/115-1/120-x
B1. Russian KBS(32kg) 15reps x 5sets, 90sec
15/15/15/15/15
B2. Ring Dips @20X0, AMRAP x 5sets, 90sec
6/6/6/6/6
C. 10 x Row 60sec@50%/60sec@80%
4530m
out
WOD: 7
A.Power Snatch,build to 1RM
72.5
B1.Flat bench DB press
20#-9/25#-9/25#9/30#-5/30-6
B2.WTD chin ups - Purple band
3/2/2/2/2
from second rnd added 5#
C.Airdyne 10m - for miles
2.94miles
Great WOD's
WOD 7
A. Power Snatch 1RM - 52#
B1 Flat bench DB Press
9@15#,9@20#,9@20#,6@25#,5@25#
B2 Chin-up 2-3 rep used black + 10#
3/3/3/3/2
C. 10min row - 1739m.
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