Wednesday, October 16, 2013

217.3

Strength
1A. Deadlift
     10 x 2 @ HAP
1B. Bench Press
     10 x 3 @ 81%

2A. Rack Pull + Shrug
     3 x 1 then 10 @ 90%
2B. DB Incline Press
     3 x 6 @ HAP

3.  GHD Sit Ups
     3 x 10
4. Sled Drags
     3 front / 3 back / 2 side @ HAP
at

2 comments:

  1. Joey MarkingOctober 16, 2013 at 10:59 AM

    Lunch WOD - Partner Workout (just get the reps done):
    120 Wall Balls (20# ball to 11' target)
    100 Hand Release Pushups
    80 Calorie Row
    60 Burpees
    40 Box Jump Overs 20"
    20 Strict Pullups
    --16:00

    Still have to make up some Oly and Strength stuff tonight in the garage.

    ReplyDelete
  2. Joey MarkingOctober 17, 2013 at 6:35 AM

    Some make up Oly...

    Power Snatch (feet stationary) + Snatch - 2x1+1@135#, 3x1+1@145#

    Power Clean (feet stationary) + Hang Power Clean - 2x1+1@165#, 3x1+1@185#

    3A) Clean Pull - 3x3@250#
    3B) 20 Unbroken TTB - 2 sets

    ReplyDelete

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