Thursday-10.22.15

A. Power Snatch, 1 rep every 30s for 15 min @ 70% B. Box Squat w/chains or bands, 6x3; rest 2m @ 55% C1. Seal Rows, 4x12-15; rest 1m C2. Seated DB OH Press, 4x12-15; rest 2m D. Decline Wtd Sit-Ups, 3x8-10; rest 90s + ALactic, 6-8 sets (8-20 sec work ALL OUT)
*post work/results to comments
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8 comments:

  1. etmoxie1October 22, 2015 at 9:54 AM

    A. 155
    B. 225 + 1 chain x 2, +2 chains x 2, +3 chains x2

    C1. 4x12 60#
    C2. 4x12 60#

    +
    6 Rds
    Row 15 secs 100%
    Rest 45 secs

    ReplyDelete
  2. UnknownOctober 22, 2015 at 3:40 PM

    A. 165
    B. 245+chainzzz
    C1. 120 across
    C2. 50 across
    D. 70
    +
    20 UB DU
    10 sec AD "all out"
    x6

    ReplyDelete
  3. Joe TebaldiOctober 22, 2015 at 4:37 PM

    A. 165, 175, 185 (switched at 5 and 10 min)
    B. 225 + Chains
    C1. 4x12 50#
    C2. 4x12 50#
    +
    Row 15s @ 100%
    Rest 2 min
    x8
    Avg. 11-12 cals

    ReplyDelete
  4. MikeOctober 22, 2015 at 7:40 PM

    A: 135 (Did hang squat snatch for last 3 minutes to on that)
    +
    6 rounds with Michelle at fast pace (3 each)
    5 135# thrusters
    10 pullups
    250m row

    ReplyDelete
  5. UnknownOctober 22, 2015 at 9:10 PM

    A. 115# (felt good to snatch again)
    B. 175+2 chains

    C1. 50 x 12 across
    C2 35 x 12 across

    10 second Assault bike all out
    :90 rest
    6 x's

    ReplyDelete
  6. UnknownOctober 23, 2015 at 10:35 AM

    A. 135,145,155 switched every 5 min
    B. 225 w/chains

    ReplyDelete
  7. UnknownOctober 23, 2015 at 5:40 PM

    C1. 50 across
    C2. 50 across

    15 sec AB sprint rest 90 sec X6

    15.4 open wod from Misfits /interval work

    ReplyDelete
  8. UnknownOctober 23, 2015 at 9:51 PM

    A. 115
    B. 125 w/ band (groin still hurting)
    C1.45
    C2.45
    D. 15 super slow tempo

    6 sets of 20s row rest 90s

    118-123m

    ReplyDelete

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