Monday, September 9, 2013

Monday 9.9.13


1.    Metcon
AMRAP 201.2.3.4.5... continue as high as possible, alternating between:
Power Clean, 205/140
Muscle up

2.  Snatch
5x1 across at 90%

3.  Front Squat
10 x 1 across, OTM (you choose the weight)

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5 comments:

  1. UnknownSeptember 9, 2013 at 7:06 PM

    Today I made up last Thursdays WOD. Wasn't sure I would get a workout in...Andy's at work and Max and Jeremiah aren't on the same nap schedules. So I figured the first 500m row could count as my warmup.
    1. 3 rounds
    500m Row
    12 Burpees
    21 Box Jumps
    Time: 12:32
    2. Tabata Plank Holds
    Didn't have time for the strength stuff. I am going to try my hardest to get up super early so I can hit today's and be able to get it all in! Have a nice evening.

    ReplyDelete
  2. Todd J.September 10, 2013 at 8:31 AM

    Hey, nice work Shelly!
    I took some stuff the school again and did:
    4 rounds of tabata farmer’s carry @ BWT+ per hand

    4 rounds of tabata twin KB thrusters @ 53+ per hand

    4 rounds of tabata farmer’s carry @ BWT+ per hand

    4 rounds of tabata twin KB thrusters @ 53+ per hand

    I did the first round of farmer's with 195# in each hand and got around 200'. the second round I dropped to 165# in each hand and got just over 300'. Only had 1 53#kb so alternated hands.
    Very surprised I even got the 195#'s off the ground, so happy with that.

    ReplyDelete
    Replies
    1. Todd J.September 10, 2013 at 8:32 AM

      Didn't have time to do todays skill and strength from comp wod--really wanted to get those snatches and front squats in, blah.

      Delete
  3. UnknownSeptember 10, 2013 at 12:14 PM

    Nice Todd! That workout sounds tough. I seem to find myself short on time quite often...it's a little frustrating sometimes. Then I put myself in check and remember that someday I'll be wishing these busy were still here :) Jayna- I just realized you post your workout on the day it is scheduled for....I'll have to go back and check some of the other dates out. Great job on all the strength & metcons. I really enjoy reading your and Todd's posts!! You guys should get a Paleo challenge on the Red Rock FB page. I'd participate! In your freetime that is :)

    ReplyDelete
  4. jaynaSeptember 16, 2013 at 12:16 PM

    1. Sooo, I didn't see the AMRAP 20 part, it wasn't posted on the "open" spot, thought it was until you couldn't do one of the things. I did 7 rounds at 130#. I know I took over 20 min though.
    2. I did the 2RM snatches from Monday the16th. I'll post this there too. 2RM snatch 100#
    3. 2RM C&J 120#. I didn't do the complex just C&J.

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