WOD
- 50 Wall-ball shots (20# / 14#)
- 50 Ring Rows
- 25 Wall-ball shots
- 25 Ring Rows
- 15 Wall-ball shots
- 15 Ring Rows
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
WOD
2010 is gonna be a great year!
O-lift total at my local affiliate (CF Kinnick)
Snatch: 65 kg
C&J: 100 kg (new PR, and my three-week goal from four weeks ago)
Total: 165
nice work!
8:37 (14#)
After I finished, I didn’t think this WOD was so hard…and then I couldn’t lift my arms in an hour. Nice workout.
Strength: Push Press 5-5-5-5-5 65#, 70#, 75#, 80#, 85# (too light)
WOD:
Tire Jumps (24″/20″) 10-9 ……2-1
Push Press (67% of 5-rep max) 1-2 …. 9-10
8:29 21″ (it was an 18″ tire with 25lb plates underneath), 60#
I could clear the 24# tire (20″ tire with 45lb plates underneath, really), but doubted I could keep it up for all 55 jumps, so I went with the middle option. I’ve come a long way from those 10″ box jumps!
Just did some calculations and realized my 5-rep max for the push press should have been more like 100#. Oops.
15:53, 6# ball
The power of the 6# ball!!! My favorite!
snatch work:
3-3-3-3-3 snatch 99#
5-5-5 snatch balance 94-99×2
9:22 rx
10:40 (rx)
14:26, #6
Whooo…Great workout! My arms are noodles and my legs are not far behind.
8:02 Rx
11:12
First wod w/10# wall ball, yay. Scaled the ring rows after about 30 of ’em.
15:13, 14#
Ring rows were tough.
PP 5×5 – 95, 105, 115, 125 x 2
WOD – 5:38
24″ Box jumps – 10-9-8-7-6-5-4-3-2-1
95# PP 1-2-3-4-5-6-7-8-9-10