Pages

▼

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.
on

5 comments:

  1. R.K. BarkerSeptember 19, 2014 at 7:05 AM

    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.

    ReplyDelete
  2. Alex VinsonSeptember 19, 2014 at 7:05 AM

    Squat: 135#
    Power Clean: 95#

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

    ReplyDelete
  3. UnknownSeptember 19, 2014 at 8:55 AM

    235lb Squat
    140lb Clean

    ReplyDelete
  4. UnknownSeptember 19, 2014 at 6:23 PM

    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.

    ReplyDelete
  5. UnknownSeptember 20, 2014 at 10:43 AM

    Squats: 95#
    Cleans: 75#

    Conditioning:
    25# dumbbells, 12:50 for time

    ReplyDelete