PANOS
Power snatch + Snatch x 2
135 lb
145 lb
155 lb
Powerclean + Jerk x 5
185lbs rest 30 sec after each set of 1
WOD
10 minute AMRAP
10 feet on plate pushups 45lbs plate
20 jumping split lunges
30 dubs
9+26
5x5 ice cream maklers
5x10 ab wheel roll outs (knees)
5x5 candle stick to negative
Showing posts with label dubs. Show all posts
Showing posts with label dubs. Show all posts
20120222
20111212
12.12.11-Monday
PANOS
WOD
3rds
50 dubs
15 burpee pull-ups
5:17
Back squat 275lb for max reps (low bar): 10, 11
Ring push-ups: 18, 8, 6
Ring dips with turn out: 5, 5, 5
Kipping ring dips: 11, 11, 11
Legless rope climbs: 1x5
Weighted pistols (40lb sandbag): 10x3
WOD
3rds
50 dubs
15 burpee pull-ups
5:17
Back squat 275lb for max reps (low bar): 10, 11
Ring push-ups: 18, 8, 6
Ring dips with turn out: 5, 5, 5
Kipping ring dips: 11, 11, 11
Legless rope climbs: 1x5
Weighted pistols (40lb sandbag): 10x3
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