Pics from the First Annual Hot Box Open
PERC WOD:
A1: Lat Pull-Downs @ X140; 4-6 reps X4; (30 Sec Rest)
A2: Push ups 6-8 reps @ 2010; 6-8 reps X4; (30 Sec Rest)
+
For Time:
10 Air Squats + 1 burpees
9 Air Squats + 2 burpees
...
1 Air Squats + 10 burpees
"Strong people are harder to kill than weak people, and more useful in general." ~ Mark Rippetoe
Training:
ReplyDelete3 sets:
Power Clean - 5 touch and go reps
rest 10 sec
Row 20 sec @ 95% effort
rest 3 min
+
A1. Dead Lift @ 12X1; 3,3,2,2,1; rest 3 min
A2. Dips @ 30X0; 2,2,2,2,2; rest 3 min
B. BB Alternating Forward Lunges @ 20X0; 6-8/leg x 4; rest 90 sec
PC: 185,205,225
Row: 119m,119m,120m
A1: 405,425,445,455,475
A2: 53,53,63,63,70 (had to do on rings)
B: @135 8,8,6,6
A1 lower back felt tight from the weekend still but still 50 short of my PR.
B 135 felt heavy, maybe should have started lighter because form started looking sloppy at the end.
7/21/2010:
ReplyDeletePERC WOD
Michelle
A1: 40,55,70,70
A2: 8x4 worked on regular pushups
MetCon: 12:00
Erin
A1: 40,55,55,55
A2: 8x4 worked on CTD pushups on knees
MetCon: 13:19
Stacy
A1: 40,55,55,55
A2: 8x4 worked on CTD pushups on knees
MetCon: 14:00 (stopped on 8 reps of round 9 of burpees - knee trouble) 1st time with burpees, she will be able to get them all next time at 'em.