Sunday, September 29, 2013

215.1

Team Practice. 

Strength:
1. Back Squat
1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 75%, 1 x 4 @ 80%
2. Front Squat
1 x 5 @ 60 %, 3 x 5 @ 70%
3. Sled Drags
4 front / 4 back 100 ft @ HAP

Conditioning:
Airdyne
EMOM for 10 Min 
20 sec max effort
40 sec recovery (50% effort)

WOD:
Class WOD
at

3 comments:

  1. Joey MarkingSeptember 30, 2013 at 7:37 PM

    Had to do a light day/very active recovery day today, will get to hatch squatting tomorrow.

    Snatch - 3x1@150#(75%)

    Clean & Jerk - 4x1@185#(70%)

    Partner WOD (You go, I go")
    7 rds (each partner):
    21 Squats
    14 Situps
    7 Burpees
    --16:31

    ReplyDelete
  2. Joey MarkingOctober 1, 2013 at 1:23 PM

    Also, look at that pic, Brad CLEARLY missed his calling as a male cheerleader or pom-pom man.

    Pom-man, Pop! POM-MAN!

    ReplyDelete
  3. UnknownOctober 2, 2013 at 7:26 AM

    Thanks Joey,
    Class WOD

    C&J - 315
    Class Wod - 12:31

    Brad

    ReplyDelete

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