Sunday, April 4, 2010

Monday, 5 April 2010

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets

Strength:
Back Squat (w/ Bands) - Find your 5 Rep Max

WOD:
AMRAP in 10 minutes:
- 10 Sandbag Zercher Squat, 50% bodyweight
- 10 KB Swings, 2 pood (or 75 lbs DB)

Post weights and number of rounds to comments.

3 comments:

BryanS said...

10 clean and jerks @60% BW
10 2 pood swings

4 rounds

zorg said...

Strength:
Back Squat - 1 x 5 x 102,5 kg

WOD:
AMRAP in 10 minutes:
- 10 Back Squat, 52,5 kg
- 10 DB Swings, 20 kg

6 rounds in 09:37

Garrote said...

STRENGTH
-275# w/ Green Bands
SKILL WORK
-155#
-135#
-155#
-Power Snatch @ 165#
WOD
-As RX, 7 RDS completed