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Monday 141215

14
Dec

Monday 141215

Jim S. Celebrates 46 years young with a CFP Work out.

Jim S. Celebrates 46 years young with a CFP Work out.

Function:

A) Back Squats 

7×3 @ 85%

B.) 4 rounds

3 min round, 2 min rest

20 DB Snatch (25/15) (alt. arms)

20 Sit-ups

Max reps burpees

Perform:

A) Back Squats 

7×3 @ 85%

B.) 4 rounds

3 min round, 2 min rest

20 DB Snatch (45/25) (alt. arms)

20 Sit-ups

Max reps burpees

Compete:

A1) Snatch – 7×1 @ 85% – count missed lifts in your reps

– 3 or misses in a row, drop weight.

A2) Back Squats 

7×3 @ 85%

B.) 4 rounds

3 min round, 2 min rest

20 DB Snatch (70,45)(alt. arms)

20 T2B or GHD

Max reps burpees

 

Results to comments!

 

3 Responses

  1. Jen

    A. Back squats: 105-105-105-110-110-115-120. Kept the bar high. No slipping! Yeah!

    B. Dumbbell snatches at 25#
    17-19-20-19

  2. Sara Link

    Awesome morning WOD!!!!!!

    A. FINALLY was able to add some weight to my back squats
    5 x 3 @ 145 (still a little too much), 125, 125, 125, 125

    HSPUs 6 + 3 + 2 + 3 + 1 = 15

    B. 40lb DB snatches (alternating arms each rep- except for round 4 when I did 5 reps then switched hands- goes much quicker)
    20 GHD Sit Ups
    Burpees
    1st round- 17
    2nd round- 13
    3rd round – 11
    4th round- 18

    60 Walking lunges