WOD 7/19/11

1. 

   coachcanadan says:

   07/19/2011 at 1:29 PM

   Ouch! Tough one today.

   For a WU I did 5 rounds of:
   10 KB swings 24kg
   10 box jumps 24″
   Total: 4:12

   WOD:
   Did this at 95lbs
   Total time was 17:57 including the runs. My splits on the runs were around 3:30 each time. Brutal! 30 squat snatches is not an easy WOD, especially after all the cleans yesterday. Feeling good now though!

   Coach Dan

   Reply
2. 

   Ryan brown says:

   07/19/2011 at 3:01 PM

   800m run 30 snatchs 800m run = 11:48 @ 85#

   Snatch balance 3/3/3 OHS
   115/135/155/165f

   It was freaking hot outside good day but tough! Did the snatches in like 4:30.

   Reply
   • 

     coachcanadan says:

     07/19/2011 at 3:15 PM

     That’s badass man. My snatches took like 10 minutes. ELITE!!!

     Reply
3. 

   Tammyli says:

   07/19/2011 at 3:17 PM

   Tried and failed at today’s WOD, my back is done…. Attempted a few snatches at 45 and tweaked it a bit more so, looks like rest is a must.

   Drowned my sorrows in Sunset Pool for a few hours!! Did a few laps with the kids 🙂 (no sunscreen Chrys)

   At least I got my workout in 😀

   Reply
   • 

     Tammyli says:

     07/19/2011 at 8:19 PM

     P.S.
     Bench Press => 5/5/5 – 45/51wKB/ 61wKB

     Reply
4. 

   Cory says:

   07/19/2011 at 7:51 PM

   Man – that heat totally zapped me today.

   800m / 30 Snatch @ 95# / 800m
   15:21

   Snatch Balance x 3
   95 / 105 / 125 / 135

   Rest Day tomorrow!

   Reply
5. 

   Head Coach says:

   07/19/2011 at 8:22 PM

   Chest Press- 3×5 wu:10@45/3@95 WS:3@115/135/145/155/165
   Front Squat-3×5 Wu:10@45/3@95 WS:3@165/185/185/195/205
   Strict Chest to Bar Pull Up:3×7
   Koji Bench-5×2@95+16kg
   Koji Front Squat-5×2@135+16kg
   Back still feeling jacked up.

   Reply
6. 

   Tom T says:

   07/19/2011 at 8:46 PM

   Did the rowing workout that dan posted the other day:
   1250m
   3:00 rest for four rounds

   4:19
   4:21
   4:25
   4:29

   Good workout the quads really feel it on the third round

   See everyone tomorrow

   Reply
7. 

   Jason J says:

   07/19/2011 at 9:10 PM

   800m / 30 Snatch @ 95 / 800m
   13:01

   Snatch Balance 3/3/3/3
   warmup
   3@45/65/75/85
   work sets
   95/105/115/125 x1
   I know I could have gotten the 125 for 3 but I ran out of time.

   Reply
8. 

   Kurt says:

   07/19/2011 at 9:22 PM

   16:08 with 105#. Started at 115# but false started. Oh well, next time. 15:41 with power cleans at 105# a couple weeks ago.
   Snatch balance

   3 – 95#
   3 – 115#
   2 – 135#
   F – 145# (tried to rush a pr)
   Big fun class today!

   Reply

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