Wednesday, July 24, 2013

7/25/13

Snatch: 2X1, work up to a heavy single, 1X1 @ 95%, 1X2 @ 85% of heavy single
*Do 1 set every 1:30*

 Front squat: 3X1, work up to a heavy single, 2X2 @ 85% of heavy single
*Do 1 set every 1:30*

 WOD

 How many reps can you complete in 10:00?
4:00 of double-unders
3:00 of pull-ups
2:00 of kettlebell swings (24/20)
1:00 of pistol roll-ups

 Post loads and score to comments:

 Hip/Hamstring #2

 WOD on your own...
Bike
3-6 X 1 mile
4:00 spin rest
Posted by at

4 comments:

  1. RachaelJuly 25, 2013 at 11:01 AM

    S: 70#
    FS: 145#
    WOD: 477 (SU, purple/red, 16#, dbl. pist)

    ReplyDelete
  2. DerekJuly 25, 2013 at 6:25 PM

    Snatch: 130
    F. Squat: 250
    WOD: 198 RX

    ReplyDelete
  3. GretchenJuly 25, 2013 at 7:49 PM

    S: 70#
    FS: 150#
    WOD:532 (SU, 1 red, Rollups with left hand assist)

    ReplyDelete
  4. AlyxJuly 26, 2013 at 4:18 PM

    S: 70#
    FS: 155#
    WOD: 415 (20 DU then SU)

    ReplyDelete

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