Friday, 19 September 2014


Friday:

Strength

Squat 3×5 (add 5 lbs to last effort, 60% + 25lbs)
Power Clean 5×3 (add 10 lbs to last workout, 60% + 10lbs)

Conditioning

Complete 9 rounds for time:

50 lbs DB Thrusters –  5 reps
Strict Chin Ups – 5 reps
Burpees – 5 reps

Post times and loads to comments.

5 comments:

R.K. Barker said...

Used 165 for the BS and 135 for the Cleans.

Conditioning sucked. I used 35s and it was still awful. 12:15.69 - have fun with that one.

Alex Vinson said...

Squat: 135#
Power Clean: 95#

Didn't have time for the Conditioning part because of formation. I'll get it in later.

Chris Monroe said...

235lb Squat
140lb Clean

Thomas Newton said...

1. 250 Lb Squat
2. 140 Lb Cleans
3. Totally Thought the WOD was 9 Minute AMRAP, not 9 RFT - 7 RDS in 9:00
40 Lb DBs
4. SA DB Row - 3x8x85Lb
5. 6x50 Double Unders: for skill, not time
6. 3xClinch Grip Farmers Walk - length of '62 room hallway - 35 lb plates.

Taylor Chambers said...

Squats: 95#
Cleans: 75#

Conditioning:
25# dumbbells, 12:50 for time