Thursday, April 22, 2010

thursday

crossfit seven wod...

21 cleans 135#/ burpees
400m run
15 cleans 135#/ burpees
400m run
9 cleans 135#/ burpees
400m run

as rx'd: 14:14
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1 comment:

  1. ConradApril 23, 2010 at 10:14 AM

    last night,

    1) 8 Rounds
    3x "The Exercise" hang squat snatch+overhead squat
    Instep Stretch

    me 65/75/85/95/95/95/95/95
    ash 30/35/40/45/50/55/55/55

    (2) 8 Rounds
    3x Power Clean + Push Press
    Pigeon Stretch
    me 95/105/115/120/125/130/135/140
    ash 50/55/60/65/70/75/75/75

    (3) 8 Rounds
    3x Squat Clean
    Hip Swivel
    me 115/125/130/130/130/135/140/135
    ash 55/60/65/70/75/80/85/85

    Wednesday...

    5 rounds
    mini leg blaster
    weighted sit ups @ 45#, ash 30#
    30 sec plank walk up

    5 rounds
    barbell complex
    5 min :30 on/:30 active rest bike sprint
    :30 wall sit
    :30 plank

    barbell complex= 6x each... dl, upright row, hang cleans, front squat, push press, back squat, and push ups)
    1st rd @ 65#, ash @ 35#
    2nd rd @ 75#, ash @ 40#
    3rd-5th rd @ 85#, ash @ 50#

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