20091211

Saturday the 12th of December, 2009

Running at 11am
Olympic Lifting at noon
WOD at 1pm

6 comments:

dibo said...

11am run class 1k intervals at park.

good tips from dan.

1pm wod with partner- alex the great

50 db thrusters #40
50 dead hang pull ups
50 push press
50 k 2 E

runs in btw

11:15

rest day tmw

DM said...

Good running class.
3 x 1k
3:30, 3:50, 3:40

Nice to add the new class. We will continue it next week at the same time.

Jason said...

fun set of classes

running
3 x 1k
3:30, 3:50, 3:40

OHS 185x5

50 db thrusters #40
50 dead hang pull ups
50 push press
50 k 2 E

about 14 minutes (i think)

Jason W said...

Sunday 5k jog NFT

DM said...

Sunday

Press
135x3,140x3,145x3,150x3,155x1(f on 2nd),160f,160f

GHD sit up slow/hands up
3x10
Back extension slow
3x10

Yamakoa said...

11:00 AM running class

12:00 PM Oly class.
Worked snatch progression, with focus on hang snatch. Then OHS. worked up to 175 x5. All OHS were performed from the ground.

13:00 Partner wod. Teamed up with the Big Dawg.
11: something

14:00 light jits practice with Fernando.