WOD: MW - Metabolic Conditioning/Weightlifting
"Rico"
3 rounds for time at:
21-15-9
Run 400m
Box Jumps
DB Thrusters
See comments for scaling and post time.
WOD: W - Weightlifting
Clean & Jerk
Snatch
Pull-ups - 3 x max reps
The snatch and clean & jerk have no prescribed loads. Each should be taken up gradually to the heaviest weight with which the athlete is comfortable that day for a single rep; after that final heavy rep, the athlete will take 3 more singles with 85% of that weight.
Thursday, January 29, 2009
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2 comments:
Scaling for "Rico" - sub 2min./400m row for runs. Choose appropriate box height for jumps and appropriate dumbbell weight for thrusters.
T-dub and Lisa did:
Warm up:
2 min box steps
Greg A.
WOD:
Teresa - 12:38! Subbed 2min. rows, 12" box, 30lb. bar! Great job T on your Thruster form!
Lisa - 12:53! Did 400m runs! 18" box, 15lb. db's!
Steve Oly WOD:
Thorough warm up:
5 min. jump rope
Greg A. warm up
Burgener warm up w/pvc
Burgener again with bar
Muscle snatches w/bar
Snatch balance w/bar
OH squats w/bar
Half Greg A. warm up w/the ladies
Work:
Snatch - 65lbs. x 3 - 75lbs. x 3 - 80lbs. x 3 - 1RM @ 95lbs. comfortably.
Then
85% max load @ 80lbs. x 3
1-1(fail)-1(fail)
Done with snatches for the day.
Clean & Jerk - 65lbs. x 3 - 80lbs. x 1 - 95lbs. x 1 - 105lbs. x 1 - 1RM @ 115lbs! PR 115 went up comfortbly. I didn't want to push it because I was already extremely tired from the snatches. Hence the 1 rep warm up sets.
Pull-ups 3 x max reps
8-10-10
Kicked my butt!!! Also a very long WOD - maybe not as much pre-warm up warm-up next time. :)
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