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13.06.14 Friday

13
Jun

13.06.14 Friday

Russia-weight-lifting

Strength: 
– Overhead squat – max for the day

WOD:
10 min ladder w/ 100m run buy-in after 1st round
(ie 3,2,1/ 4,3,2/5,4,3… ect Reps increase by one)

Rx
3 OHS 105/68
2 Dips
1 DH Pull-up

RX+
3 OHS 135/93
1 MU

(3,1/4,2/5,3….)

RX+ (to be performed 2min after end of WOD)
– Power clean – (60%x1, 65%x1, 70%x1) x 3

6 Responses

  1. Robert

    OHS:
    185lbs – PR, then
    190lbs

    WOD: RX+ (Muscle ups modified for RX+)
    Rounds = 4

    RX+ after the WOD:
    135lbs 1 x 3 sets
    155lbs 1 x3 sets
    175lbs 1 x 3 sets

  2. Lacretta

    OHS at 105lbs – PR (woohoo, broke 100!)

    WOD: RX
    Rounds = 4 + 4

    RX+ after WOD
    45lbs x 3
    65lbs x 3
    85lbs x 3

  3. Cody G

    OH Squat – 185 (PR)

    WOD – 5 rounds, 3 reps
    135# OH squat, ring dips, DH pullups

    RX+ – Power Clean
    125 x 3
    135 x 3
    150 x 3