Wednesday 1.12.11

Notice how far forward her hips are compared to her shoulders.

SWOD: Max Snatch

Metcon: For time

-9-6-3 reps of Ring Dips

-27-18- 9 reps of Ring Rows

For the SWOD, hip drive, hip drive, hip drive!
 

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15 comments:

  1. Just sayingTuesday, January 11, 2011 9:14:00 PM

    And if you look closer, you can see her mustache. Ever heard of wax?

    ReplyDelete
  2. danyelWednesday, January 12, 2011 7:27:00 AM

    That's funny "Just Saying."

    Brought a buddy to the Compound today for a trial run so I did a WOD with Jamie. She did awesome!
    400m run
    10 ring rows
    20 push ups
    30 sit ups
    40 squats
    400m run

    9:38

    ReplyDelete
  3. MikeCWednesday, January 12, 2011 9:22:00 AM

    CFE WOD #2
    7:42 not incl rests

    ReplyDelete
  4. kimWednesday, January 12, 2011 11:08:00 AM

    65lbs snatch
    10:22 dips and ring rows!

    ReplyDelete
  5. BradWednesday, January 12, 2011 12:12:00 PM

    Starting Strength WOD:
    - Warmed Up with Power Snatches up to 185x1 and L-Sit practice between sets
    - Deadlifts: 445x1, 400.5x3, 356x5
    - Shoulder Press: 185x3, 170x5, 155x7
    - Pull Ups: +50x3, +25x5, Unweighted x 7

    ReplyDelete
  6. MikeCWednesday, January 12, 2011 1:49:00 PM

    SWOD 80# sn

    Metcon 4:55

    ReplyDelete
  7. SteffanieWednesday, January 12, 2011 3:21:00 PM

    SWOD: 65# (worked on technique until I hit failure)
    Metcon: 8:14
    ring dips with toes on box, rings suspended from ceiling

    ReplyDelete
  8. GregWednesday, January 12, 2011 4:53:00 PM

    SWOD: 155 snatch
    Metcon : 4:00 rxed

    ReplyDelete
  9. BrookeWednesday, January 12, 2011 6:04:00 PM

    SWOD: 85lb snatch- kind of muscling it up and forward on toes. Tried 95.

    Metcon: 8:48 toes on box for dips

    ReplyDelete
  10. ALANWednesday, January 12, 2011 6:32:00 PM

    SWOD 155 SNATCH
    METCON 5:30

    ReplyDelete
  11. DougWednesday, January 12, 2011 7:50:00 PM

    swod: 110# snatch 1rm(PR!!)
    metcon: 5-6 minutes on board
    30% rx 70% modified

    ReplyDelete
  12. BobWednesday, January 12, 2011 8:44:00 PM

    SWOD: 155 full snatch, 175 power snatch. Worked on technique.
    METCON: 5:25

    ReplyDelete
  13. MaureenWednesday, January 12, 2011 9:01:00 PM

    SWOD: Just practiced technique--have trust issues with myself getting under that bar...workin' on it.

    Metcon: 7:29 w/red band dips and mod ring rows

    ReplyDelete
  14. JoyceThursday, January 13, 2011 7:59:00 AM

    SWOD: 60#, need to work on getting under bar

    METCON -- 6:54 banded dips

    CFE sprints 5minx4, each sprint approx 0.6 mile., worst first round just over 0.5 mile

    ReplyDelete
  15. EricaThursday, January 13, 2011 3:59:00 PM

    did yesterdays WOD
    Tabata Row:58cal( didnt know damper was set to 4..that sucked..next time i'm making sure its at 6)
    Metcon: 5 rounds for time
    5 deadlift @125lb
    10 box jump @ 20"
    15 abmat sit ups
    =8:39

    ReplyDelete

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