Wednesday December 8 2010

Skills

Snatch tech

WOD

Randy
75 snatch, 55lb

14:50

Tuesday December 7 2010

1. Box squats
12x2, 75lb, 14" box
Got good depth

2. Good mornings
6 - 6 - 6
75 80 80

3. Ab rollouts pyramid
1-6, 6-1

Saturday December 4

Strength:

OHS
3 - 3 - 3 - 3
68 73f 73 78

WOD:
10rds
6 tall clean thrusters, 45lb
6 box steps, 45lb, 16"
12:14 RX

Friday December 3

Bench
3-3-3 / 3-3-3 / 3-3-3
Narrow Medium Wide
@55% = 50lb

WOD:
7 rds:
7 chinups (purple & red)
7 ring dips (black x 2)
8:11

Use lighter bands for both next time.

Wednesday December 1 2010 7:45pm

Strength

Deadlift
5 - 5 - 5
165 175 180

The 180 was really my max, the last couple reps were not pretty, rounded back for sure. First time doing heavy 5 reps.

WOD

30 back squats, 95lb (RX: 75% bwt = 125)
240 single skips (RX: 80 DU)
30 lunges, 45lb

11:59

Double unders are killing me!

Tuesday Nov 30

Skill

Med ball clean

WOD

With a partner:
1 min max medball clean wall ball, 14lb
1 min rest
repeat for 20 minutes

85 reps RX