Moving weight all day

  • March 1, 2013
  • By :

IMG_7803

Warm up
30 hollow rocks with the medball
3 rounds of
โ€ข 5 MB Overhead wall tosses
โ€ข 5 MB Slams
โ€ข 5 2for1โ€™s
โ€ข 5 MB slams
30 hollow rocks with the medball

Strength (20min)
Front Squat with chains
5 X 2
Alternating between speed and strength sets (5 sets of each for a total of 10 sets).

WOD (20 minutes)
6 Rounds
7 Power snatches (115,75)
10 Up and over the box jumps

Level 2 (95,65)
Level 1 (65,35), Step up and over the box, 4 Rounds

Cash Out โ€“
With a partner
Max Body-weight Bench Press X 2

14 Comments

  • Andrea Cooke

    03/02/2013 @ 2:05 am

    5-4-3-2-1:
    Squat snatch @115; parallete hspu’s with abmats (never done before): ohhhh around 17:00min!!! holy shit.

    4min AMRAP rope climbs: 11

    1000m row= 3:43

  • Andrea Cooke

    03/02/2013 @ 2:05 am

    5-4-3-2-1:
    Squat snatch @115; parallete hspu’s with abmats (never done before): ohhhh around 17:00min!!! holy shit.

    4min AMRAP rope climbs: 11

    1000m row= 3:43

  • mattw

    03/02/2013 @ 12:30 am

    warmup: done
    speed: 205 + 1chain
    strength: 290 + 1chain
    WOD: 5 rounds 4:35…. spaced and forgot there was 6
    bench: 13 reps @ 180

  • mattw

    03/02/2013 @ 12:30 am

    warmup: done
    speed: 205 + 1chain
    strength: 290 + 1chain
    WOD: 5 rounds 4:35…. spaced and forgot there was 6
    bench: 13 reps @ 180

  • julie arthur

    03/01/2013 @ 10:44 pm

    Speed: 100+chains
    Strength: 140+chains
    WOD: 10:50 @ 95#
    4 min AMRAP rope climbs: 9
    1000m row: done

  • julie arthur

    03/01/2013 @ 10:44 pm

    Speed: 100+chains
    Strength: 140+chains
    WOD: 10:50 @ 95#
    4 min AMRAP rope climbs: 9
    1000m row: done

  • Will

    03/01/2013 @ 2:58 pm

    Warm-up: done
    Speed: 185 + one set of chains
    Strength: 245 + one set of chains
    WOD: 6:23
    ME Bench: 7, 6 @205

  • Will

    03/01/2013 @ 2:58 pm

    Warm-up: done
    Speed: 185 + one set of chains
    Strength: 245 + one set of chains
    WOD: 6:23
    ME Bench: 7, 6 @205

  • Schurko

    03/01/2013 @ 2:07 pm

    Warm-up: check
    Speed Short Shorts Squats: 185# x 2 plus chains
    Heavy Short Shorts Squats: up to 315# x 2 plus chains
    WOD: 6:27 Rx
    Combine Test (@231#): 13 and 10

    I think J White skipped out this AM because he is afraid of Short Shorts Friday.

    • JWhite

      03/01/2013 @ 3:01 pm

      haha, working out with you on a friday is like working out with a bigger version of Richard Simmons, just creeps me out…

  • Schurko

    03/01/2013 @ 2:07 pm

    Warm-up: check
    Speed Short Shorts Squats: 185# x 2 plus chains
    Heavy Short Shorts Squats: up to 315# x 2 plus chains
    WOD: 6:27 Rx
    Combine Test (@231#): 13 and 10

    I think J White skipped out this AM because he is afraid of Short Shorts Friday.

    • JWhite

      03/01/2013 @ 3:01 pm

      haha, working out with you on a friday is like working out with a bigger version of Richard Simmons, just creeps me out…

  • Crowley

    03/01/2013 @ 1:55 pm

    Warm-up: Done
    Speed squats: 185 + 1 set of chains for all sets
    Heavy squats: up to 255 + 1 set of chains
    WOD: 8:09 – singles on the snatches after the first round, no bueno
    Pump sesh: 19, 13 at 165

  • Crowley

    03/01/2013 @ 1:55 pm

    Warm-up: Done
    Speed squats: 185 + 1 set of chains for all sets
    Heavy squats: up to 255 + 1 set of chains
    WOD: 8:09 – singles on the snatches after the first round, no bueno
    Pump sesh: 19, 13 at 165

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