Friday, December 6, 2013

12/7


Every 90 seconds for 9 Minutes: Squat Snatch
A. 3 reps @ 70%
B. 2 reps @ 75%
C. 1 rep @ 80%
D. 1 rep @ 80%
E. 1 rep @ 75%
F. 1 rep @ 80%

Every 90 seconds for 9 minutes: Clean & Jerk (preferably Squat Clean)
A. 3 reps @ 70%
B. 2 reps @ 75%
C. 1 rep @ 80%
D. 1 rep @ 80%
E. 1 rep @ 75%
F. 1 rep @ 80%

Every 2 minutes for 10 Minutes: Back Squat
A. 6 reps @ 60%
B. 6 reps @ 65%
C. 6 reps @ 70%
D. 4 reps @ 75%
E. 4 reps @ 75%

WOD: (Courtesy of NC Lab: With a partner…alternate reps) 

5 Min AMRAP
2 Squat Cleans 185/125
(you do 2, your partner does 2…)

Rest 2 Min

5 Min AMRAP
5 Shoulder to Overhead 185/125
(you do 5, your partner does 5…*may take from rack*)

Rest 2 Min

5 Min AMRAP
10 Deadlifts 185/125
(You do 10, your partner does 10…)

rest as needed

1 Min Burpee Over Bar
Rest 1 Min
30 Sec Burpee Over Bar
30 Sec Rest
15 Sec Burpee Over Bar

1 comment:

  1. Squat Snatch:
    A. 80# B.85# C. 90# D. 90# E. 85# F. 90# - these actually felt better as I went

    Squat Clean & Jerk:
    A. 100# B.110# C. 115# D. 115# E. 110# F.115# - felt solid on these, even the split jerks at 115# (different story on the 125#)

    Back Squats:
    A. 110# B. 115# C. 125# D. 135# E. 135# - 6 reps feels like a lot of reps for some reason, but did ok with these

    WOD: Worked out with Jen and Brandy
    - Squat Clean AMRAP - we each got 6 rounds in
    - S2OH AMRAP - Yikes - these felt heavy and my form definitely suffered, but I did do all 5 each round without putting the bar down. I think I got a total of 12 reps in
    - DL AMRAP - I think we got through 5 rounds each on this one - legs were starting to feel fatigued, but got through each round unbroken

    Overall, fun to workout with Jen and Brandy. I really liked this one, even though the S2OH felt super heavy. Squat Cleans felt really strong.

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