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Tuesday 03122013

11
Mar

Tuesday 03122013

Rowing animals!

Rowing animals!

Fitness 

A1.  Back Squats – 3 x 8 

A2.  Pull-overs – 1 x 20 

B.  AFAP 

30 – 25 – 20 – 15 – 10 – 5 

Wallballs 

Kettlebell Swings 

Performance 

A1.  Back Squats – 5 x 5 w/2 Min Rest 

A2.  Pull-overs – 1 x 20 

B.  AFAP 

30 – 25 – 20 – 15 – 10 – 5 

Wallballs @ 20lb/14lb 

Option 1:  Push Presses @ 95lb/65lb 

Option 2:  American Swings @ 1.5 pood / 1 pood 

Sport 

A1.  Back Squats – 5 x 5 @ 80% w/2 Min Rest 

A2.  Pull-overs – 1 x 20 

B.  AFAP 

30 – 25 – 20 – 15 – 10 – 5 

Wallballs @ 20lb/14lb 

Option 1:  Push Presses @ 115lb/85lb 

Option 2:  American Swings @ 2 pood / 1.5 pood 

Optional Accessory 

Skill 

5 Rounds NFT 

20 foot Handstand Walk 

20 x Pistols (alternating) 

ME x L-sit  

-Post results under comments

17 Responses

  1. Carrie

    A: Worked up to 155#. Knee felt a little off.
    B: 11:58 12# wall balls and 1 pood American swings. Just felt slow today.

  2. Susan kian

    Sp. squats 155, pullovers 35#

    Sport wod with American swings but no more 14 # balls so I had to use a 12. So I guess it doesn’t count..time was 10:05. Didn’t feel too bad actually. 15 alternating pistols and then Handstand ( chicken pecks ) against the wall, no room to do walks….then I did 5 more pistols on each side. At home with 45 lbs practiced good form on cleans, snatches, front squats and over head squats 10 each. Stretching did splits on each side for 1 minute and 5 bridges

  3. Staci Vinz

    Sport:
    A1. BS @ 155#
    A2. Pull overs @ 35#
    B. 30/30-25/25-20/20-15/15-10/5
    15:00 cap

    Lying leg raises and twists

  4. Allison

    A. 125#
    B. 35#
    C. 11:07 @14#, 1p American swings

    First time doing American swings. Have I mentioned lately how much wallballs suck?

  5. Malachi Johnson

    A.) 225×5, 275×5, 315×5, 315×5, 345×5 Took a while to get warmed up at 5:30 am
    B.) Done
    C.)12:46 I think-Performance- 95lb push press….Shoulder Burner!

  6. Jenn F

    A. 145#bs
    A2. 15# a little light. I think each coach teaches a different way to do pullovers.??
    B. performance 12# wb; 65# push press- 12:32

  7. Patrick B

    OLY class

    Snatch 75-85-85-90…in the catch be more externally rotated with shoulders back. Ending up on toes a lot.

    C&J 95…jerk sucks. Needs a lot of work.

    BS 5×5 @ 95-125-125-135-140 (PR, but failed 3rd rep).

    Mobility. Low back wasted from the wallwalks on Monday.

  8. Rach

    Oly class:
    Snatch up to 110
    Cleans up to 135
    Back sq: up to 185

    Abs : 50 wb sit-ups w/ 29# ball and Tina.

  9. Pat Demeules

    A1. 135, 155, 175, 195, 200
    A2. 45
    B. 15:00 20lb wall balls, 75lb push press, got to 3 push presses on the set of 15