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Monday, October 8, 2012

Posted by Mandee on October 7, 2012   |   11 Comments

 

Warm up:

400m run or 500m row

PVC warm up: complete 1 round

8 PVC OHS

8 PVC snatch balance

8 PVC Sotts press

Kettlebell Complex: complete 2 rounds

8 KB SDHP

8 KB snatch swing

4 R arm KB OHS

4 L arm KB OHS

 

WOD:

15 rounds of:

power snatch immediately followed by 5 OHS

Start light and add weight each round

Start each round every 3 minutes (E3MOM)

 

Powerlifting:

A. shoulder press: 1×5 @ 60%, 1×5 @ 70%, 1 x max reps @ 75%, rest 3minutes between

B. front squat: 1×5 @60%, 1×5 @70%, 1 x max reps @ 75%, rest 3minutes between

C1. 3 x 10 Russian step ups, rest 30 seconds

C2. 3 x 10 weighted sit ups, rest 30 seconds

11 responses to “Monday, October 8, 2012”

  1. steve price says:

    When is the “Amazing Grace” WOD sheduled for?

  2. stacey says:

    Look at my tiny legs…but my awesome tubey socks…love those smiley face! haha…ive had those David and Goliath socks since high school.

  3. AP says:

    Broke the 15 rounds into a progressive set of 3×5.
    (95-105-115-125-130x)
    (100-110-120-125-130x)
    (105-115-120-125-130x)

    125 is for sure a PR for the power snatch.

  4. Matthew Hillis says:

    The squats were my limiting factor today. For 3 squats with 120# but fell forward and lost it. It was a lot of OHS but a great workout.
    120# is a PR for the Power snatch

  5. Kerri says:

    65-110 (PR for PS)
    Nice twist on a traditional lifting WOD!!

  6. Steve says:

    Today’s WOD @ Fire Station: 155# on 15 th round.

  7. Justin says:

    75-155

  8. Nathaniel says:

    65 – 150

  9. David M. says:

    45-145 (PR)