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13.07.03 Wednesday

2
Jul

13.07.03 Wednesday

 

Strength:
Front squat WBF x 3r x 10s (weight by feel) RX+ 81% (1rm FS)
Clean pull WBF x 3 x 2 – RX+ 98% (of clean)

* Try to increase WBF from 13.06.26

WOD:

“Nancy”

5 rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps

Post time and comments.

RX+ (to be performed Quickly after end of WOD)
Clean deadlift – 108% (of clean) (3 sec pause top of knee and mid thigh) x 3

6 Responses

  1. Lacretta

    Front Squats: 65lbs; 75lbs; 85lbs; 95lbs; 105lbs; 115lbs; 115lbs; 115lbs; 115lbs; 115lbs (115 is 75% of 1RM)

    WOD: RX at 24:31. Nancy is mean!

    No RX+ after WOD

  2. Bob

    140, 155, 155, 185, 185, 185, 185, 205,
    failed on set 9 of 205. Today was a greedy day, should have rested but the urge to work out in the drive over took me.

    No Nancy…………

    Dumb, but happy I got 205 for a set of 3.

    Bob

  3. FS:
    95x5rx1 135, 185 205 220×6

    Clean pulls
    135, 185, 225, 240×2

    _3 hour break_

    WOD: (horrible idea)
    as RX’ed
    23.. something ugh

    No RX+ Posterior chain… Smoked!!

  4. Cody Dieckman

    FS – 95 x 2, 115 x 4, 135 x 2

    Clean Pulls – 135 x 3

    WOD – 17: 08 Rx

    All OHS were done unbroken.

  5. Ryan Snyder

    Front squats: 165, 185, 195, 205, 225×5, 215
    Clean pulls @ 225#
    3×15 back extensions with 25#

    Final vacation WoD:
    3 rounds
    20 push-ups
    25m swim
    20 squats
    25m swim