Monday, May 11, 2015

05112015 Monday WOD for me!

What a perfect day for little ol me...talk about a couple of faves for me!

WARM UP
3 x
200m Run
10 x squats
10 x sit up
10 x lunges
30 sec plank hold
* I admit I may have cheated a bit on this warm up...I did a most of it...ehh..so what? Sue me.

STRENGTH/SKILL

Max Rep Back Squat
345lbs

* This was not my max...I dont like to crush my CNS so late at night going for a PR. I go to about 80 maybe 90%. I just cant sleep after go balls to the wall so late.  So I go heavy...as heavy as I feel comfortable and back off a tad. I save my PR attempts for Sunday Skwaat day!

Here is a handy sheet with averages for your weight etc...


WOD

"Randy"
75 x Snatch @ 75lbs

NEW PR!!!

6:43

last attempt was 6:53...so I shaved off 10 seconds!! WOOHOOOOO!!!!

here is how I did it..
25 unbroken around 1 min...Not bad!!!
15
10
10
7
8
towards the end it got a tad ugly...

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