Re: Nik
 

WOD
10RFT: Metcon (Time)
20 DU's
10 sit ups
5 Box Jumps 24/20

8:05

fast work.

Re: Nik
 

"Randy"

75 pound Power snatch, 75 reps for time.


time 6:31

last time 6:32
last time 8:28
last time 10:23
last last time 11:04


Ha! 1 second pr! I'll take it!

went well.
sets were
15,10,10,10,10,5,5,10

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

500m row 1:48

bench x3

up to 205 for 3
215 x2 and a fail.

Re: Nik
 

10:00 break
squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1


hard today, but good.

Re: Nik
 

yesterday

3RFT: Metcon (Time)
10 Squat Cleans 135/95
200 m Run

time 8:16

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x2
305lbs x2

fun, last rep last set was real work, I enjoyed it.

Re: Nik
 

snatch

hang snatch
95lbs x2
95lbs x2

full snatch
95lbs x1
95lbs x1
115lbs x1
125lbs x1
135lbs x1



WOD
Metcon (Time)
500 m Row
40 SDHP 70/55
30 HSPU
20 Strict Pull-Ups
10 T2B
400 m Run

time 14:08