October 2, 2013
1) Front Squat
5 reps @ 75 – 80%
3 reps @ 85 – 90%
1 rep @ 90 – 95%
2) Snatch Rep Ladder (full version, 135/95lb)
Minute 1 = 1 snatch rep
Minute 2 = 2 reps
Minute 3 = 3 reps…continue until the number of reps can no longer be done in the minute.
3) 3 rounds for time:
Row 500m
25/20 push ups
100 double unders
Rest 3 min
Wod– 15:45. Very tough wod. Couldn’t catch ole Sam though
Bahahaha hahahaha!
FS-255-265-275
Snatch Ladder-Made it thru round 5
WOD-18:18-PU got hard.
FS–225, 245, 275
Snatch ladder-6 rounds (used 165 on rounds 1-3).
Wod-17:26
Fun day but missing a few—Scott, Bradley and Lance killed the snatch.
Front Squats – 5 @ 265, 3 @ 285, 1 @ 315
Snatches – rounds 1-4 @ 165, rounds 5-6 @ 135, got 3 reps in round 7.
Wod – 19:04 not a good day with the rope.
Awesome day, with a great group.
FSA 5×235 3×285 1×315
6rnds 4 reps ladder
Wod 19:20
Snatch ladder : 7 complete rounds, 4 reps in eighth round
Wod: 18:01