Saturday 01/08/11

Phil:

OHS
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+


Strict Pull-ups
3 x N
(Goal: 3 x 15)


5 rounds for time of:
7 KTE
7 Box Jumps, 30"/24"


Kiley:

Mobility WOD

Muscle-up Work

5 rounds for time of:
7 KTE
7 Box Jumps, 24"

10 rounds for time of:
Row 500m
Rest 2:00
Posted by Phil
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2 comments:

Phil said...

OHS
5/3/1 - Week 3
75% x 5, 85% x 3, 95% x 1+
TM = 245#
-----
185-4 (75%)
210-4 (85%)
232.5-2 (95%) (PR)

The second rep at 232.5 was borderline on depth. Either way, with a solid first rep, it's still the most I've ever done, so that's nice. The 4th rep at 210 was to compensate for the missed 5th rep at 185 (at 185, my left wrist was starting to hurt, and I made a small adjustment which caused me to miss the 5th rep).


Strict Pull-ups 3 x 12
Supinated
12
12
12

In the words of Becky . . . success.

Metcon
3:43

January 8, 2011 at 4:21 PM
Kiley said...

Lots of mobility WOD stuff...

Rowing:
2:18
2:14
2:16
2:16
2:15
2:15
2:16
2:16
2:12
2:11
On the last three, I decided to try to concentrate on the number of rows I did. I got 13 on all of the last 8...then 12 and 12. I think it would be interesting to focus on that in the future...

January 8, 2011 at 11:54 PM

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