WODs
"FGB Style" - Wall Balls, Chest-to-bar Pull-ups, Pistols (Alternating Legs)s and One Arm Dumbbell Snatch (Alternating)s
3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Chest-to-bar Pull-up Pistols (Alternating Legs) One Arm Dumbbell Snatch (Alternating), 35/25 lbs Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
Rest Day
Nothing assigned for May 18, 2013
Gym Activity
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50-40-30-20-10 reps of: Double Under Sit-up (abmat) -
Every 1 min for 5 mins 15 Kettlebell Swing (Russian)s | 88 lbs 15 Kettlebell Swing (Russian)s | 88 lbs 15 Kettlebell Swing (Russian)s | 88 lbs 15 Kettlebell Swing (Russian)s | 88 lbs 15 Kettlebell Swing (Russian)s | 88 lbs
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Sets 2 Squat Cleans | 185 lbs 2 Squat Cleans | 195 lbs 2 Squat Cleans | 205 lbs 2 Squat Cleans | 205 lbs 2 Squat Cleans | 185 lbs
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At CF Tel AvivRun, 500 m 15 Goblet Squats, 32 kg 30 Pull-ups 15 Goblet Squats, 32 kg Run, 500 m
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tried to go really heavy, held up the first 3 rounds...dusted for 4 and 5.Every 1 min for 5 mins 15 Kettlebell Swing (Russian)s | 2 pood 15 Kettlebell Swing (Russian)s | 2 pood 15 Kettlebell Swing (Russian)s | 2 pood 6 Kettlebell Swing (Russian)s | 2 pood 11 Kettlebell Swing (Russian)s | 2 pood
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Sets 2 Squat Cleans | 95 lbs 2 Squat Cleans | 105 lbs 2 Squat Cleans | 110 lbs 2 Squat Cleans | 110 lbs 2 Squat Cleans | 115 lbs
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Never done Annie RX until tonight. So this is technically a PR.50-40-30-20-10 reps of: Double Under Sit-up (abmat)
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Every 1 min for 5 mins 15 Kettlebell Swing (Russian)s | 40 kg 15 Kettlebell Swing (Russian)s | 40 kg 15 Kettlebell Swing (Russian)s | 40 kg 15 Kettlebell Swing (Russian)s | 40 kg 15 Kettlebell Swing (Russian)s | 40 kg
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Old 1RM clean was 150. So...predicting it's gone up a bit?Sets 2 Squat Cleans | 135 lbs 2 Squat Cleans | 145 lbs 2 Squat Cleans | 145 lbs 2 Squat Cleans | 145 lbs 2 Squat Cleans | 145 lbs
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Every 1 min for 5 mins: 15 Kettlebell Swing (Russian)s, 1.5 pood 15 Kettlebell Swing (Russian)s, 1.5 pood 15 Kettlebell Swing (Russian)s, 1.5 pood 15 Kettlebell Swing (Russian)s, 1.5 pood 15 Kettlebell Swing (Russian)s, 1.5 pood
