Wednesday, February 3, 2010

2/2/2010

Strength
Front Squat
3,3,3

WOD
30 Wall Balls (Everytime you need rest, run a 1/2 Gasser)
Then
3Rounds
21 Air Squats
15 OHS 40/30kg
9 Burpees
Finish With
400m run

Post loads/time to comments
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6 comments:

  1. XenaFebruary 3, 2010 at 11:26 AM

    Didn't get to do squat cleans the other day so worked on my 1rm instead of doing front squats.
    60kg squat clean 1rm pb

    WOD- 14:10 scaled 20kg OHS

    ReplyDelete
  2. Shane-oFebruary 3, 2010 at 2:49 PM

    Stength Only:

    Front Squat;

    3 @ 90kg
    2 @ 100kgs PB
    1 @ 100kgs

    Finished off with 60kgs front/back squats.
    Time under tension. 3 Seconds down, hold for 3 seconds at end range, 1 second up. 3:3:1

    ReplyDelete
  3. Lynne fitzFebruary 3, 2010 at 3:31 PM

    3RM front squat 2 x 55kg from rack PB

    WOD 10:16 scaled 15kg OHS

    ReplyDelete
  4. UnknownFebruary 3, 2010 at 8:35 PM

    Front Squat: 70, 80, 90 (PB)

    WOD: 16:44 Rxd
    Couple of missed reps on the wall ball, but continuously completed the whole set.
    OHS @ 40kg could be stronger.

    ReplyDelete
  5. BrowneyFebruary 3, 2010 at 8:41 PM

    Front Squat 60,60,60 pretty happy with that for my first time with out a rack.
    WOD 13.40, didn't miss a beat on the Wall Throws, was pretty happy with overall effort.=, felt good all day.
    Thanks guys

    ReplyDelete
  6. DanielFebruary 4, 2010 at 9:24 PM

    Front Squat: 3-3-3
    F(2x 84kg), 3 x 75kg, 3 x 75kg

    WOD: SCALED Pvc OHS
    Time: 12.47

    ReplyDelete

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