Tuesday, January 3, 2012

1/3/12

Farrar
WOD:
800 meter run
42 KB swings 50lbs
21 front squats 95lbs
400 meter run
30 KB swings
15 front squats
200 meter run
21 KB swings
9 front squats

(time: 17:38)

OT:
Mel's Tabata
8 rounds of:
20sec weighted ball(8lbs) side to side in jackknife position
10sec squat jumps

(total: 182 (each side of jackknife = 1 and each squat jump= 1))
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2 comments:

  1. AJJanuary 3, 2012 at 12:04 PM

    Strength:
    Back Squat
    8x2 @ 255

    Met-Con:
    "Nancy"
    5 rounds
    400m run
    15 overhead squats @ 95#

    12:56

    ReplyDelete
  2. AJJanuary 4, 2012 at 11:13 AM

    Shoulder Press @ 115#

    8-7-4*-5-4-3-2-1

    * = shoulda been 6

    2 rounds
    500m row
    20 burpees
    20 box jump

    9:30

    ReplyDelete

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