Thursday, September 22, 2011

FRIDAY 110923

Strength

Front Squat
     Work to a Heavy Single - then
     2 sets of 1 Rep at 90% of that single - then
     3 sets of 2 Reps at 80% of that single

WOD

3 RDS

2 Rope Climbs
15 Wall Balls
200m Run
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3 comments:

  1. pam23/9/11 20:44

    This one was a ----buster for me. It should have a girl name. I'm proud of all you girls who were able rope climb. 9:22 It's been quite a week, pr at five days this week.

    ReplyDelete
  2. JeffK23/9/11 22:27

    185 front squat.
    No ropes or wall balls for me!
    10 1pood KB snatch
    15 KB front squat
    200 m run.

    ReplyDelete
  3. JeffK24/9/11 14:33

    Less expensive weightlifting shoes can be found at:
    http://www.vsathletics.com/product.php?xProd=1917

    ReplyDelete

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