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January 22, 2010
Saturday, January 23rd, 2010
Strength/Skill:
Shoulder Press 75% 4-4-4
Shoulder Press 75% 4-4-4
WOD:
Five rounds for time of:
10 Walking lunges (40's/25's)
15 Dumbbell swings (40/25) - perform same as a KB swing
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3 Rds
10 Squat Snatches (55lb)
Row 250
10 Squat Clean & Jerk (55lb)
Row 250
Amy Q 16:11
Nicole 16:47
We just made up this WOD b/c we wanted to work on these lifts. My squat snatches need major work...it was more like a power snatch and then an OHS...need lots of work.
It was a brutal one but fun!
Posted by: Nicole | January 23, 2010 at 09:29 AM
Eric, Would you be interested in adding this to your WOD?
Posted by: Matt | January 23, 2010 at 11:30 AM
WOD #1
15-12-9 reps
Muscle-ups
HSPU
9:47
Rest 10 min
WOD #2
50 C2B Pull-ups
50 Burpees
6:43
Posted by: Chad | January 23, 2010 at 12:03 PM
WOD 4:44
Fun class today!
Posted by: Lindsey | January 23, 2010 at 01:17 PM
5 rounds:
10 135lb. push jerk
20 pull ups
30 double unders
rest 2 min between rounds.
round 1- 2:10 progressively got slower each round.
5 rounds of anything is too long.
Posted by: Andy | January 23, 2010 at 04:34 PM
I didn't finish last!! Wonder of wonders, miracle of miracles.
8:07 as rx'd
Posted by: mshell | January 24, 2010 at 06:03 PM
Ashley and I swam 0.625 miles (20 laps)
Posted by: Connor | January 25, 2010 at 09:46 AM