November 26, 2012
1) Back Squat
3 sets x 5 reps
Work up to a heavy weight and perform all 3 sets with the same weight. Rest 2 min between each set.
2) Snatch
3 sets x 2 reps @ 70% 1 RM
3) Front Squat
3 sets x 5 reps
Work up to a heavy weight and perform all 3 sets with the same weight. Rest 2 min between each set.
4) For 8 minutes (4 rounds) complete
3 x push press (185/105) on the even min and 12 toes to bar on the odd minutes.
Squat
3 x 5 @ 265
Snatch
3 x 2 @ 135
1 x 1 @ 155
Front Squat
3 x 5 @ 235
Metcon was a good one.
Fun morning
Squat
3×5 @ 265
Snatch
3×2 @ 155
Front squat
3×5 @ 235
Good morning of work!!!
Squat 275
Snatch135
Performance WOD 8rnds WOD was tough but fun
Got 6 muscle ups in warm ups. First ones in over a month
Squat 320
Snatch 155
Performance WOD 7+8+7=Did it to work on push ups…good one!
Worked on pistols and L-sits after performance WOD