Sunday – WOD

Push jerk, 1-1-1-1-1-1-1

Focus on proper set-up/rack position and speed through the middle as opposed to load. Only reps in which the bar is caught in full lock-out will count.

Post experiences and loads to comments. Compare to 050609.

Three prepare for "Fran" PRs.

Nervous about the Sectionals? Gain valuable experience, test your competition mettle, and get in a tough workout at the 2010 Cincinnati Indoor Rowing Championships on February 7th.

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6 Responses to Sunday – WOD

  1. Holly says:

    I made up Fran. I am hung over and did it in my freezing cold garage, so I did not expect much, but I got…7:46 That is a 20 second PR!

  2. Stephen says:

    Training:

    A. Clean Grip Power Snatch @ 12X1; 2-3 x 5; rest 180 sec
    B1. Snatch Grip Dead Lift @ 30X0; 4-6 x 3; rest 10 sec
    B2. KBS @ 1010; 10-15 x 3; rest 10 sec
    B3. GHD Back Extensions @ 2010; 12-20 x 3; rest 180 sec
    C. Tabata Push Ups – low score

    Results:

    A. 115 x 2, 115 x 3 x 3, 125 x 3
    B1. 205 x 4 x 3
    B2. 2 pood x 15 x 3, Games standard
    B3. 15, 12, 10
    C. 6

    Finished with a few skin-the-cats and about 5:00 of grip endurance work with the shot.

  3. MegHan says:

    Registered.
    Boop boop b doop!
    Boo!

  4. Jeff says:

    Back Squat 5×3
    85kg, 90, 90, 90 (2), 70
    90kg (198lbs) is a new three rep PR, but, as a result of destroying it this past week skiing, my hip started killing me in the fourth set.

    Turkish Get-up practice with 1.5pd. Worked on speed and smooth movement.

    Tomorrow will be a much needed rest. Back in the Nasti box on Tuesday.

  5. babs says:

    A. Clean Grip Power Snatch @ 12X1; 2-3 x 5; rest 180 sec
    B1. Snatch Grip Dead Lift @ 30X0; 4-6 x 3; rest 10 sec
    B2. KBS @ 1010; 10-15 x 3; rest 10 sec
    B3. GHD Back Extensions @ 2010; 12-20 x 3; rest 180 sec
    C. Tabata Push Ups – low score

    Results:
    A. 3 @ 65/ 3 @ 65/ 3 @ 65/ 3 @ 70/ 3 @ 70
    B1. 6 @ 75/ 6 @ 85/ 6 @ 95
    B2. 15 @ 35/ 15 @ 40/ 10 @ 40 (lost the kb on the 4th swing)
    B3. 12/16/12
    C. 2 – so embarassing

  6. Scott says:

    Holly, even though I have never met you; you have kicked my butt at every WOD involving one of the girls. I think this Fran was one of the first WOD’s I scored better than you… Not rubbing it in or anything since I only beat you by a measly 8 seconds…. You are one tough chick so I look at this as progress for me…

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