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Saturday 101127

Ricky Frausto Filed Under:
WOD
For time:
30 Burpees
30 Kettle Bell Sumo Dead-lift High Pull, 1.5/1 pood
30 DB Push Press, 40#/25#
30 Box Jumps, 20 inch box
30 Medicine Ball Clean & Jerks, 20#/14#
Row, 30 calories

10AM class only!!!!!!!!!!!!!!!!!

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Scott Wattenhofer

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4 Responses to "Saturday 101127"

  1. VanBeek Performance Says:
  2. Last Post... Workout from Friday Afternoon... Will Do another one tomorrow (Saturday)...

    Did a little switcheru... Did my metcon first and lifted after... Lets see what happens...

    "Jackie"
    1000m Row
    50 Thrusters (45#)
    30 Pull Ups
    5:54 - 3:30 row, Unbroken Thrusters, 15,5,5,5 on Pull Ups

    About a 5 min recovery

    Split Jerk - 1EA Leg (Must Clean the bar into position)
    110, 154, 198, 218, 228, 238, 242 (Missed)... Havent done a 2RM in a while so not sure if this is good or bad... Haha

    Reverse Hypers 3X15
    GH Sit Up Holds 3X30 secs

    Some quick mobility work and back tomorrow afternoon...
  3. VanBeek Performance Says:
  4. Late Post... I mean
  5. Kat Says:
  6. I did this wod at golds gym and it sucked ass. I didn't do the row bc they dont have that there. I was gunna run instead but the gym was closing at 7pm and i didn't get there til 6:40pm so I hustled and got the first part of the wod done. I couldn't imagine rowing after that anyways...I did 20# db c&j instead of using a med ball.
  7. Justin Says:
  8. 3/1 then 2/1 Plan for the next 5 weeks then going 3/1 the rest of the way til sectionals....

    Retried this one...
    Hang Power Clean 3-3-3-3-3 (224 last time) - 154, 198, 218, 229, 234 (2 Power then ended up full squatting last one... Lost my grip and had to drop under)

    "Stairway to Helen"?? Lame
    3 Full Flights of Stairs
    21 Swings (55# DB)
    12 Pull Ups
    3 ROUNDS - 7:15 (Felt pretty similar to the sustained 400m Run version and timed out about the same)

    3X10 BB Rollouts
    3X10 Cable Row

    Going up to the wrestling room to mess around with some handstands...

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