Tuesday, November 6, 2012

11/7/12

Back squat: 4-4-4-1-1-1-1
*Do 1 set every 1:30*
Add 30 lbs. to the weight you did for your last set of 4, and use that weight for you 4 sets of 1
WOD
"Gwen"
How fast can you complete 15-12-9?
Clean + jerk

 Coaching points

 WOD Demo Part 1 & Part 2

 Get fired up for this WOD!! Check out this video - 135lb "Gwen" (set of 15)


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31 comments:

  1. MaryNovember 7, 2012 at 7:21 AM

    No BS
    65#/6:42

    ReplyDelete
  2. KHarmonNovember 7, 2012 at 8:12 AM

    This comment has been removed by the author.

    ReplyDelete
    Replies
    1. KHarmonNovember 7, 2012 at 8:16 AM

      This comment has been removed by the author.

      Delete
  3. KHarmonNovember 7, 2012 at 8:17 AM

    bs @ 240lbs
    wod 9:28 @ 110lbs

    ReplyDelete
  4. BKNovember 7, 2012 at 8:57 AM

    BS 315
    WOD 12:57 @ 135

    ReplyDelete
  5. mikeNovember 7, 2012 at 11:12 AM

    bs @ 240lbs
    wod 12:20 @ 110lbs

    ReplyDelete
  6. AnklebiterNovember 7, 2012 at 11:52 AM

    BS 175lb
    wod 7:16 @ 65lb

    ReplyDelete
  7. keikoNovember 7, 2012 at 12:13 PM

    185#
    10:20 @ 75#

    ReplyDelete
  8. ClintNovember 7, 2012 at 12:18 PM

    BS 230
    wod 10:19

    ReplyDelete
  9. O dubsNovember 7, 2012 at 1:16 PM

    155
    wod 5:54 @ 65#

    ReplyDelete
  10. Jesse HittNovember 7, 2012 at 7:44 PM

    BS 285
    Wod: 7:13 110lbs

    ReplyDelete
  11. BrandonBNovember 7, 2012 at 9:23 PM

    BS 200
    WOD: 5:30 (85)

    ReplyDelete
  12. RachNovember 7, 2012 at 9:35 PM

    BS 65
    WOD: 14:53 @ 50

    ReplyDelete
  13. BLNovember 8, 2012 at 8:38 AM

    BS - 285#
    WOD - 6:01 @ 110lb

    ReplyDelete
  14. dnlNovember 8, 2012 at 9:02 AM

    BS 115
    WOD - 9:12 @ 50

    ReplyDelete
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