Friday 10/01/10

Phil:

Snatch
Heavy Single


Snatch Deadlift
5 x 3


Snatch Pull
5 x 1


Later in the day:

"Fran"
21-15-9 reps for time of:
Thrusters, 95#/65#
Pull-ups

5:00 rest

"Diane"
21-15-9 reps for time of:
Deadlift, 225#/155#
HSPU


Kiley:

CFE Swim

For time:
50 m, 100m, 200m, 100m, 50m
Rest :30 between each distance.
Rest 4:00
Repeat ladder
Posted by Phil
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2 comments:

Kiley said...

Times were approximately 9:45 each of the two rounds. Round one I might have only swam 150 on the 200...and round 2 I waited over :30 (close to a minute, actually) due to talking to Becky Z. Oops. This was a good WOD.

October 2, 2010 at 1:11 PM
Phil said...

8:00 A.M.

Snatch - heavy single
125-1
135-1
145-1
155-1
165-1
170-1
175-1
180-f

Snatch DL
225 x 3 x 5

Snatch Pull
205 x 1 x 5


6:30 p.m.
"Fran"
4:20

5 min rest

"Diane"
11:59

HSPU's on 4 10# bumper plates. Shoulders shot.

October 10, 2010 at 1:53 PM

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