Monday, July 30, 2012

A few more days.....

Warm Up:

Work on stuff you know you suck at!!!

SWOD-

Strict Press- 10x3 at 70% of 1RM

- Super set with-

Strict Pull ups- max reps after each set of presses

Muscle Endurance:

5 rounds of:

As fast as possible each round:

100m row sprint

10 Burpees

* rest 90 secounds between rounds*


WOD-

21-15-9 for time:

Power Snatch 115/75
Box Jump 30"/24"
Posted by at

2 comments:

  1. MIke MillerJuly 31, 2012 at 1:02 PM

    SWOD: Press @ 115#; Strict Pull Ups: 3, 4, 4, 4, 5, 5, 4, 5, 5, 4 (left shoulder is wonky)

    ME: 54s, 54s, 53s, 53s, 50s

    WOD: 11:13 Rxd

    I felt sluggish today

    ReplyDelete
  2. Lauren MillerJuly 31, 2012 at 1:04 PM

    SWOD: Press @ 65# - dead hang pull ups: 5,5,5,4,5,4,4,3,4,4

    ME: 1:04, 1:06, :59, 1:00, :59

    WOD: 10:44 RX'd

    ReplyDelete

Subscribe to: Post Comments (Atom)