Sunday, November 4, 2012

WEEKEND WODs 11032012 & 11042012

Here are the weekend workouts....a little late in posting.

SATURDAY 11/3 Boot Camp at the park
Run
Stretch

Suicide Runs
Sprint 1 way --> 10 air squats
Sprint back --> 5 burpees
3 rounds of the above

WOD
1 legged squats (3 steps)

60 sec push up plank (elevated)
box jumps
lunges
run

5 x above in various combinations
Stretching

SUNDAY 11/4 Lifting Technique
Stretch
1000m row 80%-90%  - 4:06
Stretch

Air Squats x 10
ab mat sit ups x 15
empty bar x 10
95lbs x 10

Back Squats - working set  8x2
135lbs w 45sec rest in between each set


Back Squats - 4 x 2 @ 60%/ 70%/ 80%/ 85%

165lbs
190lbs
215lbs
230lbs *not complete, not to depth...bad squat!



Snatch 1 x 6 *from hang
bar warm ups

75lbs
95lbs
105lbs
115lbs
135lbs
140lbs *NEW PR
145lbs FAILED....  =(

END - Cool Down

500M row @ 100% x 2
- 1:51
- 1.56

DONE

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