WODs
Leaderboards
Bianca Sande
Arnold Pamplona
Garrison Ross
Nic Nelson
Candice D'Auria
Mehmood Madha
Nothing assigned for June 9, 2012
Gym Activity
-
3 rounds of: 5 Weighted Dips, 24 kg L Sit Hold, 30 secs 8 Ring Rows -
7 rounds of: Prowler Sprint (High), 25 lbs, 50 m 7 Burpee (no push-up)s Rest 2 mins
-
Rows were consistent around 2:05-2:10. Wallballs broke down with the last round taking too much rest (I think I did 7-5-1-2) and a few no reps. t2b didn't feel bad, stayed on the bar, but had no energy to kip them at the end.3 rounds, each round for time, of: 30 Row (calories)s 10 Lateral Burpee (Over Barbell)s 15 Wall Balls, 20 lbs 10 Toes-to-bars Resting 2 mins between each round.
-
Form at 65# felt good. Liz made a couple corrections (don't "squat up") that I was able to focus on. At 75#, broke down a little and reverted to old ways. Main correction here was to keep lats tighter and shoulders back. Last 2 sets at 75 was 1RDL and 1snatch, where the RDL forced tight lats and shoulders back. It all clicked together on the very last snatch.Sets 2 Hang Power Snatches | 65 lbs 2 Hang Power Snatches | 65 lbs 2 Hang Power Snatches | 65 lbs 2 Hang Power Snatches | 75 lbs 2 Hang Power Snatches | 75 lbs 2 Hang Power Snatches | 75 lbs
-
8 minutes to hit max one rep. Where 75# felt solid, I started to break down at 85#Sets 1 Overhead Squat | 85 lbs
-
Sets : rest 2 mins 4 Back Squats | 235 lbs 3 Back Squats | 245 lbs 3 Back Squats | 245 lbs 3 Back Squats | 245 lbs
-
Sets Deadlift, 5 reps | 0295 lbs Deadlift, 3 reps | 0335 lbs Deadlift, 5 reps | 0370 lbs
-
Sets 3 Back Squats | 95 lbs 3 Back Squats | 135 lbs 3 Back Squats | 155 lbs 3 Back Squats | 165 lbs
-
21-15-9 reps of: Thruster, 95 lbs Pull-up
-
3 rounds of: Run, 400 m 21 Kettlebell Swings, 1.5 pood 12 Pull-ups
