Thursday, October 17, 2013

217.4

I'm sad to admit I have found my doppelganger.

 Strength
1. Back Squat
     1 x 10 @ 60%, 1 x 10 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%
2. Front Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
     3 Front, 3 Back, 3 Hamstring Pulls 25 M @ HAP

Conditioning
Row
     4 x 200 Sprint
     30 sec rest
Post average pace time.

WOD
Class WOD
at

2 comments:

  1. AnonymousOctober 18, 2013 at 9:15 AM

    Back Squat: 10@145, 10@165, 8@175, 8@185

    Class- ss: 145#
    WOD: 7:33

    -kd

    ReplyDelete
  2. Joey MarkingOctober 20, 2013 at 8:12 PM

    Pre-setback - Snatch up to 97.5% (195#)

    Then BHT Saturday.

    Then Sunday...
    Front Squat every 2 min - 5@185#, 195#, 205#, 215#, 225#

    For time (with HOA team):
    400m sled drag (100#)
    40 one arm Burpees
    70 air squats

    ReplyDelete

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