Monday, November 23, 2015

11/22 and 11/23 WODs

I have not been keeping up at all in my blog...so I have to play catch up.  Like this Sunday's skwaat day...I didn't even log it...



SUNDAY SKWAAT DAY 11222015
Warm up
Roll, Hip Circle, Banded Stretch

Empty Bar x 10 of Good Mornings and Torso Twists

Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 10
225lbs x 5 (2)

w Belt
275 x 3
315 x singles...completed 3.

SNATCH DRILLS

Burgener Warm Up x 2 w PVC
Skill Transfer Exercises x 2 w PVC
BWU x 1 with empty bar
STE x 1 with empty bar

HIGH HANG SNATCH
65lbs x 3 (2)
75lbs x 3 (2)
95lbs x 3 (2)



MONDAY WOD 11232015

LIGHT SQUAT
Empty Bar x 10 of Good Mornings and Twists
Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5 (2)
225lbs x 3 (2)

WARM UP
3 x 10 wall squats, sit ups and jumping jacks
Stretch

SKILL

Bench triples
Worked to 235 and chilled...ran out of time for max effort.

WOD

50 x Pull Ups
400m Run
21 x Thrusters
800m Run
21 x Thrusters
400m Run
50 x Pull Ups

TIME CAP - 25 Min

DONE - 26:57
GRRR!  I didn't make the time cap but I had to finish...my arms were on fire. Ugh..bad.









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