Thursday, November 10, 2011

WODS - Tue and Wed

Been slacking and lazy to blog my WODs from this week...so I better do it now.

TUESDAY - 11/8
As Many Rounds as Possible in 16 minutes


5 Sumo Deadlift High Pull (95# Male/65# Female)

5 Power Clean (95#/65#)

... 5 Push Press (95#/65#)

1 burpee

You must add one burpee for every round (2 in round 2, 4 in round 4, etc)
 
I was able to complete 7 rounds.  I almost died...
 
WEDNESDAY  - 11/9
Warm up, stretching, PVC pipe back stretch (push press, squat, o/h squat, cleans)
70lb KB swings
 
Push Jerks
45lbs x 5
75lbs x 3
95lbs x 3
135lbs x 3 (2 rounds)
 
sigle arm kettlebell thrusters 10x one arm
5 burpees
10x other arm
5 burpees
20m sprint
 
3 rounds as Rx, completed 2 rounds
 
20 unbroken KB swings (70lb)
2 rounds
 
 
Good stuff, now I can rest until Saturday's class!

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