WODs
Leaderboards
Ian Eastman
Alon Shwartz
Amanda C Machado
Melissa Kakimi
Nikki Todd
MIKE SEKO
STRENGTH WOD: LEVEL 2
Press 5x5Press 5x5 Use the same weight for each set. Rest as needed between sets.
Warm up with 10-8-6-5 reps than do 5x5. Same weight through out 5x5. Add 2.5 TOTAL from last session.
STRENGTH WOD: LEVEL 1
Press 3x5Press 3x5 Use the same weight for each set. Rest as needed between sets.
LEARN THE MOVEMENT THAN - Warm up with 10-8-6-5 reps than do 3x5. Same weight through out 3x5. Add 2.5 TOTAL from last session.
Nothing assigned for May 24, 2013
1 Power Snatch + 2 Overhead Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Snatch 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.
start at the weight from the last set. get up to 90% on set 5
2 Clean + 2 Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Clean & Jerk 2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.
start at the last set weight
Gym Activity
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Toes on ground for ring dips21-15-9 reps of: Clean, 55 lbs Ring Dip -
Sets Press, 5 reps | 40 lbs Press, 5 reps | 40 lbs Press, 5 reps | 40 lbs
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3 rounds of 10 each with 25lb DB21-15-9 reps of: Clean, 135 lbs Ring Dip
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3 rounds of 10 each with 25lb DB21-15-9 reps of: Clean, 135 lbs Ring Dip
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Sets 5 Deadlifts | 165 lbs 5 Deadlifts | 165 lbs 5 Deadlifts | 165 lbs 5 Deadlifts | 165 lbs 5 Deadlifts | 165 lbs
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20:00 AMRAP: 5 Handstand Push Ups 10 Pistols 15 Pull-ups with 0 lbs weight vest
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Sets 5 Back Squats | 85 lbs 5 Back Squats | 85 lbs 5 Back Squats | 85 lbs 5 Back Squats | 85 lbs 5 Back Squats | 85 lbs
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Total KB swings 235: 60/60/50/65 Team of 2 with Ali.... thank Ali for waiting for me on the run, seriously I'm like a turtle when it comes to running.4 rounds of: Sprint, 400 m Max Effort Kettlebell Swing, 35 lbs 20 Sit-up (standard)s
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Sets 2 Clean & Jerks | 115 lbs 2 Clean & Jerks | 120 lbs 2 Clean & Jerks | 125 lbs 2 Clean & Jerks | 130 lbs 2 Clean & Jerks | 135 lbs
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421 kb with Alon, Dave, Matan4 rounds of: Sprint, 400 m Max Effort Kettlebell Swing, 35 lbs 20 Sit-up (standard)s
