STRENGTH
Shoulder Press, 5-3-2-5-3-2, rest about 2 minutes between sets
WOD
Level 1
3 Rounds for Time of:
- Russian Kettlebell Swing (35/20) x 20
- Kettlebell Snatch (35/20) x 10 (5/arm)
Level 2
3 Rounds for Time of:
- Kettlebell Swing (53/35) x 20
- Kettlebell Snatch (53/35) x 20 (10/arm)
This one was done back in the day! Who can compare to 09/01/2010?
WOW! WAAAAY Back!
SP: 48 KG (linear progression cycle)
WOD: 6:14 Rx’d Could not find a log for this.
SP: 125#
WOD: 8:22 rx
SP: 115
WOD: 6:34
SP: 95, 105, 125, 105, 125, 135
No Wod
SP: up to 111
WOD: 5:45 @ 45
SP to 115#
WOD lost track of time 7? @ 45# Kbs, 35# kb snatch
SP: up to 145
WOD: 8:00 Rx
SP: 55, 60, 65, 60, 65, 65
WOD: 4:31 (35# swings, 25# snatches)
15# heavier and 35 seconds faster than in 2010.
80#
6:06rx
SP: 135, 140, 145, 140, 145, 155
WOD: 6:46. KBS @ 53#, KBSnatch @ 35… need work on this movement… wasn’t getting the same hip drive with the one handed snatches
95-115-125-115-125-135(1)
SP: 55, 60, 65, 60, 65, 70
WOD: 7:12 @ 25 for swing, 20 for snatch
55 60 65 60 65 70
WOD: 5:01 KBS: 35 snatch:25
SP: up to 155#
WOD: 4:57 rx
Saturday
SP: 65,75,80,75,80,90 (and then 1RM for fun @ 100# … 1# PR :))
WOD: 4:49 rx
and then OTM…
Even: 3 power snatch @ 95#, 20 double unders
Odd: 5-6 burpee box jumps
WOD 15# heavier and 1 second faster ha