Thursday 3.10.11

 Warm Up: Compound Warm Up

SWOD: Hollow Rock.

Practice the position lying, standing, hanging, etc.  Then go for max time on the floor, using a partner to check to make sure you spine stays extended and lower back flat against the floor the entire time.

Metcon: Try to add weight each of the 15 sets:
-Shoulder Press 1-1-1-1-1
-Push Press 3-3-3-3-3
-Push Jerk 5-5-5-5-5

Complete all sets of one exercise before moving to the next.  Make sure you get a proper amount of rest (at least 2-3 minutes between sets).  You will need it in the later rounds.

Post weights to comments. cc


  1. Knee Rehab Strength WOD:
    - Power Snatch: 210x1, 170x 3,3,3
    - Shoulder Press: 200x3, 180x5, 160x7
    - Pull Ups: +70x3, +35x5, Unweighted x7

  2. Strict Press: 95x1, 100x1, 105x1, 110x1, 115x1
    Push Press: 120x3, 125x3, 130x3, 135x3, 140x3
    Push Jerk: 145x5. 150x5, 155x5, 160x5, 165x5

  3. METCON:

    Press - 135x1, 140x1, 145x1, 150x1, 155x1
    PushPress- 160x3, 165x3, 170x3, 175x3, 180x3
    PushJerk- 185x5, 190x5, 195x5, 200x5, 205x5

  4. SP: 170-180-190-200-215(PR)
    PP: 220-225-230-235-240
    PJ: 245(3)-225-225-225-225*

    Failed first set of jerks, then just tried to protect left arm from injury

  5. CFE 10K
    SP 65/115
    PP 85/125
    PJ 95/130

  6. CFE 10k 27:30 PR!! Very excited and nervous about the 1/2 on Sunday!!!

    Shoulder press: 65/75
    Push press: 75/90
    Push Jerk: 85/95

  7. Swod: hollow rock
    wod:loved this wod. Made me realize how much I need to work on my form. Kept weight low and practiced.
    Shoulder press: 70
    Push press: 85
    split jerk: 60