Submitted by benjamin on Tue, 2013-01-29 21:42
STRENGTH:Front Squat 3x6< 1 yr. 3x9< 6 mo. 3x12
STRENGTH:6x3 (2 Push Press + 1 Split Jerk)
WOD:"Cone of Silence"50-40-30-20-10Twist Lunge StepsDouble UndersL1: Scale to 40-30-20-10, L2: Scale to 30-20-10
Front Squat: flat sets at 65#
Push Press: up to 65#
WOD: L1 DUs 7:47 strung together lots and lots of double unders including doing the last set of 10 unbroken
Thanks to Coach Stephen for the advice on using just 2 fingers to hold the bar for the front squats! Took SOOO much pressure off my wrists!
ES: S1 - 95lbs, S2 - 165lbs (165, 135, 135, 135, 135, 115), WoD - 7:43 (40..., Singles, Air Squats)
woof... Wasn't feelin it today but definately wanted to get my work out on. Thanks B for the extra push.
FS 3x6 flat at 135
6x3 (2 PP+ 1 SJ) - asc to 75lb
WOD: 10:39, 50-40-30-20-10, scaled to 2x singles.
Str1: FS - 125, 135, 145
Str2: 115, 115, 95, 95 - dropped down to work on rolling bar back in hand for higher front rack position to start the press
WOD: 9:30; L1 (40-30-20-10) w/ DUs; 5:30 WOD started with no music first 20 sec or so and I was worried we were getting literal about the "silence" part of the WOD name!
FS: 3x12 @ 95
PP & SJ: @ 115
WOD: scaled to 40-30-20-10. w/ double unders Double unders were sloppy but we are getting there!
wod- L1, lost count of reps early on
dissapointed only having time to do one rep of the push press/split jerk
it is what it is