30 Jan, Thursday

Posted: January 29, 2014 in WODs
Strength Training Week 4 of 10!

Warm-up:  500m Row, 50 DU, Hip Joint Mobility

Strength:

3x 4RDL @100% of Clean 1RM

5x 4/8 FS/BS @75%

Conditioning:

10min AMRAP

5DB Snatch 35/25

5DB OH Lunges

5DB 1-legged DL

250m Row

(Use one DB pp.  Switch arms each ROUND)

We have Mon noon and Thu 6am classes!! (The gym has misprinted the schedule!!)

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Comments
  1. Dhayana says:

    Super Bowl Party!!!!!
    My place, this Sunday starting at 6pm.
    If u would like to join me let me know in class for more info.

  2. GP says:

    145 for RDL/ 115 for FS/BS
    3 rounds Rxed

  3. Matt says:

    145# for RDL / 125# for FS/BS
    3 Rounds + Row + 6 Reps Rx

  4. Yuki says:

    Due to the erg shortage 6am WOD was modified… I think it worked well for 20 people. 🙂
    Did the original one at 5am. Don’t remember the round but behind Khary. 😦

    135# for RDL and 125# for FS/BS.

    The week 5&6 will be 6x 3/6… cannot wait…

  5. khary01 says:

    Yuki your funny!! I am still celebrating 🙂 Thank you for letting me beat you once in like 2 years 🙂

    185# 1rm Clean
    185# for RDL and 165# for FS/BS
    5 rounds RX for WOD

  6. Dee says:

    RDL @ 145#
    FS/BS @ 155#
    WOD
    3 Rounds + row + 1
    5am class what did you guys eat for breakfast?? You did great!

  7. Dhayana says:

    RDL 105#
    FS/BS 105#
    WOD: 3 Rnds

    I got a PT test wed morning so I’ll see yall again thursday ready to burn some fuel!

  8. Chris N says:

    Okay i have to say the DB OHS were terrible:)
    RDL 175#
    FS/BS 135#
    WOD: 110m row short of 6 rds (didnt have 35#DB at home used 30#)

  9. chris N says:

    FS: 135#
    Snatch balance: 75#
    WOD: 7 rds

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