Wednesday, December 28, 2011

28/12/2011

WOD - 3Rnds

clean the barbell+front sqt + coming out of the hole-go right into a pp (thruster if you will) + bring bar to back from that overhead position + back sqt + jerk from behind neck. (split position)

repeat 3-5 reps. 3 reps would be a total of 15 reps. cleans x3 + fs x 3 + pp x3 + back sqt x 3 +jerk x 3====15 reps!!!!

WOD Courtesy of Mikes Gym

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5 comments:

  1. BrendanDecember 28, 2011 at 1:52 PM

    WOD @ 60 kgs

    Then practiced shuttle runs 50 in 3 minutes.

    ReplyDelete
  2. LYNNE FITZDecember 28, 2011 at 2:40 PM

    Did last Mondays WOD

    43KG full clea and Jerk x 5
    c2b x 10

    3 rounds = 8:07

    Adios Amigos

    Did Baby Eva on christmas eve

    400m 15 swings @ 24kg 15 pullups

    5 rounds = 19:57

    ReplyDelete
  3. Jack WilsonDecember 28, 2011 at 6:16 PM

    Todays WOD @ 40kg
    Tabata burpee/deck squat - 2
    Max 10m shuttle in 30mins - 50

    ReplyDelete
  4. BrowneyDecember 28, 2011 at 8:26 PM

    WOD @ 50kg 7:30
    Looking for constant movement and fluid transitions between sets.

    ReplyDelete
  5. JenDecember 28, 2011 at 10:19 PM

    WOD 36kg

    ReplyDelete

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