Monday 12/26/11

Phil:

Power Snatch
5 x 2


5 rounds for time of:
5 SDHP, 95#
10 Slapping Push-ups
20 Sit-ups
100m run


Kiley:

Squat
3 x 5

15 minute AMRAP of:
10 TTB
10 Burpees
10 KB Swings, 1 pood
10 Wallballs, 14#

CFE Row:
3 x (250m, 500m, 1000m), rest the amount of time the interval takes.
Posted by Kiley
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3 comments:

Kiley said...

Squat:
45 x 5
75 x 5
95 x 5
115 x 4
135 x 3
155 x 5,5,5
I need to eliminate a set or two of warm-ups, I think.

Metcon: 5 rounds exactly.

Rowing WOD:
250-1:05,1:04,1:04
500-2:12,2:12, 2:14
1000-4:38,4:35,4:39
Will be interesting to see if I can walk tomorrow. Major quad tirednesses.

December 26, 2011 at 8:40 PM
Phil said...

Power Snatch
155 x 2 x 5
155 x 6 (155 PR)

Metcon
7:13

December 26, 2011 at 8:43 PM
Phil said...

100m was done as 2 down-backs on the bball court (plus 1 tile). The slapping push-ups were on my fists due to a minor left wrist issue - nothing bad (didn't need to wrap it for snatching), but I didn't want to make it worse.

December 26, 2011 at 8:45 PM

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