Tuesday, December 7, 2010

7/12/2010

Strength
Snatch Grip Deadlift (Hook Grip a MUST)
5-5-5

WOD
10 Hang Power Snatch 50/35
1 Round of Cindy
9 Hang Power Snatch
1 Round of Cindy
8 Hang Power Snatch
1 Round of Cindy
7 Hang Power Snatch
1 Round of Cindy
6 Hang Power Snatch
1 Round of Cindy
5 Hang Power Snatch

Stabilization
3 x 15 OHS with Med Ball

Post loads/time to comments
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12 comments:

  1. BrendanDecember 7, 2010 at 8:16 AM

    Deads: 120kgs for all three sets.

    WOD: 14.49 Rx'd - maintained hook grip

    OHS as requested - harder than they look.

    I will never have 2 rest days back to back again. I was aiming for a sub 10 time but never got there.

    ReplyDelete
  2. Courts :)December 7, 2010 at 12:18 PM

    SDL- all at 60kg.

    WOD: 11:49 25kg was really light so I just concentrated on the hip pop and the leaning back part lol. (my pupic bone is soo sore now atleast I know I was hitting pocket) haha

    OHS mixture of 9,6,4kg med balls. This is hard lol

    ReplyDelete
  3. dan mDecember 7, 2010 at 12:19 PM

    sgdl 100,100,100

    wod 13.02rxd

    ohs 15,15,15 (had to bend at elbows a lot, flexibility not my strong suit)

    ReplyDelete
  4. Shane-oDecember 7, 2010 at 1:26 PM

    SGDL: 90ish

    wod: 11:48 rx'd

    ReplyDelete
  5. DanielDecember 7, 2010 at 2:56 PM

    Dead Lift Snatch grip - Hook grip inclusive:
    5 x 70kg, 5 x 80kg, 5 x 90kg

    WOD: 22.55 rxd

    OHS with MedBall:
    Had to break them down into mini sets.

    ReplyDelete
  6. AnonymousDecember 7, 2010 at 6:39 PM

    SGDL 60 60 60

    OHS all 3 sets with 9 KG MED BALL 2nd and 3rd unbroken

    Wod rxd 12:14

    Adios Amigos

    ReplyDelete
  7. Trent SDecember 7, 2010 at 7:55 PM

    SGDL- 80,100,100(4)

    Wod- 13:11 (dropped from 50kg to 40kg on rd of 7, form was shite)

    OHS- 3x10

    Well done Toddy on the muscle up!!!

    ReplyDelete
  8. JodyDecember 7, 2010 at 9:02 PM

    SGDL-100kg R'xd
    HSPU to 1 Ab Mat in between 4 reps at a time

    WOD-9.50mins R'xd.

    Did the OHS a few times today.

    ReplyDelete
  9. VeronicaDecember 7, 2010 at 9:47 PM

    WOD: 16.05 Rxd

    ReplyDelete
  10. JohnDecember 7, 2010 at 10:39 PM

    SGDL:50,70,80

    WOD:16:01 @ 30kg

    ReplyDelete
  11. ToddyDecember 8, 2010 at 6:27 AM

    Got a muscle up for the first time today!!!! In fact, got two of them!!!

    SGDL: 100, 110, 120
    WOD: 11:26 (40k)
    OHS completed unbroken with 9k

    ReplyDelete
  12. PurrjoDecember 8, 2010 at 6:38 AM

    Yay!!! Go the muscle up Toddy! Wish I'd been there to see it

    SGDL: 60, 70x3, 65, 70
    (dropped on 1st attempt at 70 cos I nearly squeezed my thumb nail off with the hook grip - owww! Put chalk on after that which was heaps better. I know my 2nd attempt at 70 doesn't count)

    WOD: 13:35 (25k)

    9k OHS completed but broken down & arms not locked out - far out these were hard!

    ReplyDelete

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