WEDNESDAY TESTER @ 9AM CFCC....PLEASE LET ME KNOW IF YOU WILL BE THERE!
If you cant make it ...dont worry we will be running the WOD again Saturday @ 10am.
Warm up: Run 800m + General 1 @ CFCC
1. Power Cleans 5x2 /2min
2. Wt. Dips 4 x 4-6 /2min
3. Wt. Tempo 4122 Back Ext 3x8-10 /60sec
+
3min Run @ 80%
3min easy jog
x 2
+
1min Sprint @ 100%
3 min walk rest
x4
focus on deep breaths, relaxed shoulders and getting HR down post Sprints...
Post wts used and comments on running
Power clean: #115 & #120
ReplyDeleteDips: 5# on some the rest no weight:)
Back ext: 15#
Sprints later this afternoon, ran out of time. If anyone want to meet later... I do:) not sure if I want to do the wod Wednesday??? Sure that's best for us (me) I'll do what you ask, just wondering if that's really a good idea? Don't be mad robin... just looking out for #1 over here:)
Erin:
ReplyDeleteCleans: 155,160,160,165,165
Dips: 20#,25,30,30: sets of 6
Back ext: 25#: sets of 10
Dan:
Cleans: 205,205,205,205,215
Dips: 50#,50,65,65: sets of 6
Back ext: 25#: sets of 10
We did the sprints down on the track at SUU. It was hard and fun!! I wore my vibrams and for the 1 min. sprints they were awesome! They forced me on my toes the entire time.
Kat come hit it hard tomorrow!! It will be good times :)
Cleans: 185,185,195,195,195
ReplyDeleteRings Dips: 35,40,45,50 sets of 6-8
Back Ext: 20# sets of 10
Did longer runs and ran out of time.
Cleans: 115,115,115,120,120
ReplyDeleteDips: 10# sets of 4
Back Ext: 25# sets of 10
Completed the runs... Legs felt heavy on the 1min sprints.
Hang Snatch: 2x3 95#
ReplyDeletePower Snatch: 2x2 115#
Snatch: 2x1 135#, 180#
CFCC Main WOD: 7 rds + 2 DL
I won't be there tomorrow morning. Good luck everybody.