Friday, April 8, 2011

Power clean and jerk
3-2-2-1-1


15 minute amrap of the following

10 box jumps (24/20)
10 thrusters (95/65)
10 pull ups
10 wall balls (20/14)
10 kb swings (1.5/1)

Post wod

Barbell or dumbbell step ups
3x5
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4 comments:

  1. DrywallApril 8, 2011 at 10:04 AM

    This one actually looks like a lot of fun, but I'm not going to hit it until Sunday.

    ReplyDelete
  2. Sonja A.April 8, 2011 at 7:14 PM

    SWOD: presses 5-3-1+ did pretty well considering I've been slackin'

    Amrap: 4 rounds+ 7pull ups. Did 25#KB snatches instead of swings. Green band. 33# bar. 20" box. Wasn't feeling all the jumping since I had a really bad calf muscle cramp wake me up before 5am that resonated all day.

    ReplyDelete
  3. DocApril 8, 2011 at 8:06 PM

    Holy crap this one was hard. Got up to 165# on the C+J, went for 170 but wasn't able to jerk it.

    Metcon - 4+7 thrusters @ 24/95/20/1.5. Did Kbell snatches instead of swings, I miss them and want to up my secret service snatch test numbers.

    ReplyDelete
  4. JoelApril 9, 2011 at 11:44 AM

    Clean & Jerk: Worked up to 108#, new PR.

    WOD: 3 + 1KB @ 20/65/blue band/14/1 pood

    Thrusters kicked my ass. Crap, now I'm going to have to use that weight next time Fran comes around.

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