WOD 1/29/14
8 Minutes of Lumbar/Hip/Knee/Ankle Mobility
A- WU- 10 Rounds of: 30/30 Jingle Jangles (use 1st 3 rds as a WU)
B- Hang (above the knee) Snatch- 5 Minutes WU To 70% + 3/3/3/3/3/3/3; 45 Seconds Between Sets
C- OHS- 15 Minutes To A Challenging Double
D- For Time- 100 Super Man
I love this photo!! Chris looks soooooo happy
Happy Birthday b 🙂
I was having a blast… as always lol.. peace tam.. great shot
Risto Program Week 5 Day 3
Warm Up – 500m row – 2:20
Power Snatch – 3/3@ 25k 3@28k/30k/32k/32k
Behind the neck jerk – 3/3@35k/38k 3@41k/43k/43k
Front Squat 5/5/5/5/5/5 @ 110/120/130/135/135
OHS 2/2/2/2/2 – 95/105/110/120/125/130FF
3 rounds 10 each – GHD Sit up/ GHD Banded Hip Ext
A- WU- 10 Rounds of: 30/30 Jingle Jangles
B- Hang Snatch- 3/3/3/3/3/3/3 @ 95 – thanks D – great coaching as usual
C- Front Squat: 2 @ 95/135/185/205
D- For Time- 100 Super Man: 2:27
E- 50 Elbow Extensions/50 Banded Pull Aparts: Green Band
F – Muscle Up Practice with Andrea and Patty Jangles – lookin good guys almost there
1/29/31
A- WU- 3 Minutes Row @ 80-90%= 791M
B- Power Snatch- Wu- 3@20/45 + WS- 3@48=60/51=65/55=70/60=75/60kg=75%
C- BTN Jerk- 3/3@63=65/68=70+3@73=75/78kg=80%
D- Front Squat- 5@170=65/185=70/195=75/210=80/210lb=80%