Thursday, December 10, 2009

11 Dec 09
Friday
Warmup
Three rounds
Muscle up rows
Single leg squats
Ring Holds
Hanging Leg raises with no kip
3 broad jumps, 3 vertical jumps, 5 box jumps 24inch box

Strength Work
Front Squat 3 x 5 attempt to increase your PR by 5 lbs

WOD
3 rounds
5 x Power snatch 115lbs men/80lbs women
10 x Box Jumps 28inch box

Interval work
3 rounds of 200 meter run, 400 meter run, and 600 meter run
Rest for each run will equal the amount of time it took to run the distance.
Complete entire workout in 20lb vest.
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Posted by makutdaf at 7:36 PM
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2 comments:

Anonymous said...

Front Squat 195 x 5
WOD: 5:30, I had to make a modification for the box jumps. I used a 24inch box instead of the 28inch box and did 15 reps instead of 10 reps.MP

December 11, 2009 at 10:19 AM
Anonymous said...

Front Squat 135x3
WOD: 7:47, I did 5 rounds with 12# vest on...
Jenn

December 13, 2009 at 10:20 PM

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