Thursday, January 10, 2013

10.5


Oly Strength
1.
 Snatch High-Pull - 1 x 3 @ 70%, 3 x 2 @ 75%
2. Snatch
         10 min to find Heavy Single then, 4 x 2 @ 80% of Heavy Single weight
3. Clean & Jerk
          10 min to find Heavy Single then, 4 x 2 @ 80% of Heavy Single weight

Grunt WOD
            With Weight Vest (20/10#)
25 Double unders
10 strict pull ups
25 Double under
Then:
7 min AMRAP
25 Meter HEAVY Prowler Push
5 Hang power cleans (205/125)
10/5 Bar Dips
Then:
Shed the vest
500 meter Row (10 seconds off PR)
30 HSPU

WOD
Class WOD

Post loads and times to comments

1 comment:

  1. Wasn't sure I'd be able to get the Grunt WOD and the Class WOD at OKC after work today (timewise), so I did a workout at lunch with a partner that I improvised.

    Partner A Rows, while Partner B does a triplet of 12 Push Presses 95#, 12 Lunges with 95# in front rack (6L+6R), 12 Burpees.

    When Partner B is done with the triplet, they switch. Caveat: WOD does not end until the rower hits 2500m. We did it in 11:41.

    Will be at OKC after work (hopefully by 4:30) to get in the Strength/Gruntwork.

    ReplyDelete