3/14/10

Casey: New PR 210. Snatch made my shoulder hurt so I  did sit ups and squats instead of the snatch and dips and I tried shoulder presses.

 

95/115/135/155/185/205/210/205/205

 

Zanna: New PR 70.  Metcon 13:30. Bench Press was HARD!

 

45/55/55/55/60/65/70/70/70

Warm-up

*(#45/broom stick or pvc pipe)

10 Hang Power Clean

10 Front Squats

10 Deadlift

10 Push Press

x 3

Strength

Bench Press

5-5-3-3-3-1-1-1-1

Metcon

Complete 4 rounds for time:

  10 Power Snatch (#45/#65)

10 Box Jumps

12 Bench Dips

Warm-up:
Jump Rope 1 minute
10 lunges
10 sit-ups
10 push-ups
10 wallballs
X3

Complete 5 rounds of:
50' Lunges
21 burpees

Sent from my Verizon Wireless BlackBerry

4/12/10

We have decided to start a 3 on 1 off rotation for our WODs based on Coach's recommendation.

 

Casey: Looks can be deceiving I thought it would be a breeze until I was laying on the floor. Felt good.

 Time: 7:44   Weigh in: 341.2

 

Zanna:  Good WOD liked the challenge with the front squats.

Push Ups: 2:57   Squats: 19:24    Weigh in 148.4

 

 

Hi Monday!

Warm-up

5 inch worms

10 squats hops

12 bench dips

35 Jump ropes

3 rounds

40 Pike Push-ups

40 Front Squats (115/65)

for time

Fun Friday!

Warm-ups

10 Squats

10 Hip Circles

10 Pass Throughs's

10 Pike Plank

(get in plank position, then lift tail bone up in the air as you go to your tip toes, then lower back to plank= 1 rep)

x 3

2 mile run/jog

*for time

*walk if needed

Travel is the Best!

Warm-up
Jump Rope
(get as many as consecutive skips as possible)

AB CHALLENGE
(yes, part of your warm-up)

Casey's WOD

Complete 5 rounds:

50' Walking Lunges

Walk/Jog 200m

Zanna's WOD

AMRAP 3 minutes

5 Burpees

10 DB Push Press, (#15/20)

5 Hang Power Cleans, (#45)

rest 2:00

REPEAT for a total of 3 cycles