Sunday, March 21, 2010

Monday, 22 March 2010

Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3

Strength:
Box Squat (w/ Chains) - Find your 3 Rep Max

WOD:
(Courtesy of Strong Island S&C)
12 min AMRAP
- 15 Squat Jumps
- 5 Hang Power Cleans, 135 lbs
- 5 Thrusters, 135 lbs


Post weights and time to comments.

4 comments:

Garrote said...

WOD
-6 rds as Rx

Alex, this is not something you do to your friends. 135# got heavy quick and my legs aren't working right anymore.

I'm gonna have to do the strength and skill work at a later date. My platform was drying today.

BryanS said...

WOD -4 rounds as RX 11:00

i agree with garrett and the running youve been posting has been killer on my legs..i guess i just need more work!

zorg said...

Strength:
Back Squat - 1 x 3 x 104,5 kg

WOD:
scaled to 56,5 kg

Completed 4 rounds in 11:30. That was fun, in a painful, sweaty way!

Garrote said...

STRENGTH
-295# w/o chains
SKILL WORK
-115#
-115#
-125#
*split Jerk (snatch grip)
-125#
WOD
5 Thrusters @ 95#
5 Bent over row @ 95#
5 Pull ups
AMRAP in 3 min followed by a 2 min rest
repeat for a total of 4 cycles: 12rds.

*I have to cross the yard to my pull up bar, a good 20m away from my platform. I think I may have been able to squeeze in a 4th round here and there if my pull up bar were closer to me. I always finished the 3rd rnd with 20-30 secs remaining. oh well, still a pretty good workout.