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!
 


15 comments:

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

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  2. 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

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  3. CFE WOD #2
    7:42 not incl rests

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  4. 65lbs snatch
    10:22 dips and ring rows!

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  5. 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

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

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  7. SWOD: 155 snatch
    Metcon : 4:00 rxed

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

    Metcon: 8:48 toes on box for dips

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

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

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  11. 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

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  12. 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

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  13. 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

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