12/18/13

Strongmanwod for 12/18

First minute — 3 stones over bar @ 48″ @ BWT or more

Second minute — 10 walking lunges @ BWT on a barbell(5 per leg)

Third minute — rest

30 minutes or 10 rounds

Stone should be BWT or more.  Lunges should be BWT.

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Rob’s WOD from 12/16

Bench Press — built up to 335 x 2

Power Clean — technique work.  255 x 1 after each bench set.

Then — 1 power snatch at 165 — 3 strict standing DB presses at 85 pounds right arm — 1 power snatch at 165 — 3 DB presses at 85 pounds left arm — 10 GHD situps x 6 rounds.  8:30 was my score.

Rob’s WOD from 12/17

Power clean practice built up to 305 x 1

Then — 20 minutes of the following — Even minutes 10 KB swings at 70 pounds and 10 pullups.  Odd minutes 10 step ups each leg to 18″.  (I’m rehabbing a sore knee and step ups get blood flowing in a controlled range of motion with little stress on the joint).

 

 

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One comment on “12/18/13

  1. Then — 1 power snatch at 165 — 3 strict standing DB presses at 85 pounds right arm — 1 power snatch at 165 — 3 DB presses at 85 pounds left arm — 10 GHD situps x 6 rounds. 8:30 was my score.

    Scaled – SN @ 95lb, DB @ 65lb – 10.30

    I really should learn to read, did 3xSN hence the massive scale, think I could probably do 135lb; will have another go later soon. Either way, nowhere near Rob on time or weight.