Wednesday, January 12, 2011

Wednesday

Front Squat 5-5-5+
65%-75%-85%

5 rounds of the following with 60 seconds rest in between each round

5 hang squat cleans
10 air squats
5 hang squat snatches

post wod
3 x 8 bent over rows with dumb bells

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5 comments:

  1. John AndersonJanuary 12, 2011 at 11:40 AM

    http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

    Fight it with MORE PAINNNNN!

    ReplyDelete
  2. DocJanuary 12, 2011 at 4:43 PM

    I've been sore, but not due to Karen. The heavy breathing ladder as active rest on Sunday might have been too much. Also, the box jumps and DUs yesterday fried my calved.

    FS: 135#-155#-175#(6)

    WOD as Rx'd: 11:14. Squat snatches were ugly early on but form really improved in the last 2 sets.

    ReplyDelete
  3. thomas wubbenJanuary 12, 2011 at 5:27 PM

    FS: 110-125-145(6)

    metcon @ 85#: 12:16...learned my lesson after monday...kinda. squat snatches were ugly in the first round but settled in nicely thereafter. this one was brutal after FS.

    ReplyDelete
  4. DrywallJanuary 12, 2011 at 6:54 PM

    Re-aggravated my back. Shocker. Did Jackie instead.

    Front squat - 140#x5, 165#x5, 185#x5

    Jackie (1000m row, 50 thruster 45#, 30 pullups) - 7:24. After 3 straight leg intensive WODs, my legs had absolutely nothing on the thrusters. Pull ups were all butterflies for the first time in a WOD, better than I expected, got the first 13 unbroken. I want to try this again when my legs aren't toast, I think I could improve greatly.

    One arm rows - 60# dumbbell - 7, 6, 5
    Weighted dips - 30#, 8, 5, 5
    More butterfly work.

    ReplyDelete
  5. kyle bJanuary 14, 2011 at 7:42 AM

    front squat 165 195 215(5)

    METCON 10:42 95#

    3x8 rows 95lbs

    ReplyDelete

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