Friday, October 14, 2016

FRIDAY



(A) Front Squat 
1x3@80%
1x1@85%
1x3@80%
1x1@87%
1x3@80%
1x1@90%

(B) 3 Rounds
400m Run
10 x Lateral Bar Burpee
5 x Clean: 75/50/45

EXTRAS
(1) Snatch + Snatch Balance + OHS - (1+1+1)
Max in 12min  THEN finish with 1+1+1@95% & 1+1+1@90% (Use % of todays Max)
(2) 3 Rounds (NFT)
10 x KB Step ups: 24/16kg (5/side)
10 x KB OH Walking lunge steps: 24/16kg (5/side)
(3) 6x20 Unbroken Double-Unders - 30 seconds recovery between sets
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7 comments:

  1. Ray ClewettOctober 14, 2016 at 8:20 AM

    A) 112, 120, 112, 122, 112, 126

    B) 11:18 as full cleans

    Damn 2 weeks of no exercise or sleep hurts! Good to be back though :)

    ReplyDelete
  2. UnknownOctober 14, 2016 at 9:37 AM

    A) re-did Back Squat 1 RM - 87kg (1kg increase)
    B) 12:44
    Cleans @ 42.5kg

    ReplyDelete
  3. AnonymousOctober 14, 2016 at 7:22 PM

    B) 10:30

    ReplyDelete
  4. DCOctober 14, 2016 at 7:26 PM

    A) 105,110,105,115,105,120
    B) 7:52 rxd full cleans

    ReplyDelete
  5. Michael ClissoldOctober 14, 2016 at 7:58 PM

    A) deads from earlier in the week
    B) 9:13 power cleans

    ReplyDelete
  6. ChantellOctober 14, 2016 at 9:36 PM

    A) 1rm back squat 97.5kg (up from 90kg)
    B) 13.39 @ 35kg

    ReplyDelete
  7. Jen- Never Old ChookOctober 18, 2016 at 8:26 AM

    A) 56 59.5 56 61 56 63
    No Wod

    Extras 34.5 33 31

    ReplyDelete

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