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13.07.12 friday

11
Jul

13.07.12 friday

 

Strength:
– Overhead squat – Heavy for day (sub-maximal) (12min cap)

WOD: (06/14)
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 – (70% x 1, 75% x 1, 80% x 1) x 3

4 Responses

  1. Lacretta

    Overhead squat at 95lbs

    WOD as RX = 5 rounds (last month, same WOD scored 4 + 4)

    RX+ after the WOD:
    Power cleans: 83lbs x 3; switched to men’s bar – 95lbs x 3; 105lbs x 3

    Lsits:
    1st attempt at 30 seconds
    2nd attempt at 32 seconds
    3rd attempt at 21 seconds (toast!)

  2. OHS 235pr

    Wod as rx+ 4+1

    Power clean
    (165, 185, 205)x3

    Then some odd 2person 12min amrap
    Sled pull 25m (45lb plate on)
    Sled push 25m
    1 rope climb
    Lost track after 1 round