Tuesday, 10 January 2017

0900 day after Christmas class!

 

Conditioning:

Run 200m

10 Alternating Kettlebell Snatches (53/35)

20 Alternating Overhead Walking Lunges (45/35)

10 Toes-2-Bar

 

4 rounds for time

 

Strength:

3-person team

Clean & Jerk Ladder

9 reps @ (135/83)

9 reps @ (155/93)

9 reps @ (175/103)

9 reps @ (195/113)

9 reps @ (205/123)

9 reps @ (225/133)

 

For Time

-Only one bar per team

-Each athlete must do 3 consecutive reps before next athlete begins

 

OR…

Make up a missed 1-Rep Max

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post times, lift and load, and experiences to comments

Comments

  1. 15:05 mods on round one since it was my warmup. 25# snatches

  2. CWOD: 15:08 Rx
    Legs were a little fatigued

    SWOD: OHS
    225 lbs (20 lbs PR)

  3. Muffin Man says

    CWOD: 14:19 Rx+ (70# KB Snatches)
    SWOD: Clean & Jerk
    245# (10# PR) – glad to have moved the needle on this one. Been stuck at 235# for a while. Feeling good getting under the weight in the split. Need to focus on catching locked out.

  4. Christian Steichen says

    9:38
    Rx

    405# for a pull. Good day

  5. 15:01 scaled with 45# kb and 35# overhead lunge
    175# clean PR

  6. darrenandtara says

    T.
    CWOD. 12:30. Rx
    SWOD. OHS 128.

    D.
    CWOD. 13:06. Rx
    SWOD. OHS 215. 10# PR. Need to get comfortable at the proper depth.

  7. CWOD: 13:44 Rx
    SWOD: 143# OHS. 5# PR

  8. Mr. Such says

    CWOD: 13:33 Rx+ (70# KB)

    SWOD: Clean & Jerk Ladder
    6:00 Rx (solo)

  9. White Ape says

    11:29 Rx
    Went about 90%, body felt heavy and tired. Then I realized I have gone 9 days straight with no rest. No wonder I am exhausted. Rest day tomorrow!

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