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Tuesday, January 12, 2010

Tuesday 12, January 2010

Starting back with our strength based lifts today, then right into our metcon.

Strength:

Snatch-grip deadlifts

3-2-1-1-1
3 medium weight, 2 medium to heavy, 3 heavy singles

We have done this lift before, but only a few times - going to be working into regular rotation, so make sure you log your weights.

3 rounds of max effort hand stand push-ups with a 2 min rest between sets.

Metcon:

7 rounds of

7 OHS 60/40kg
7 box jumps 24in
7 clapping push ups
7 knees to elbows

Stretch - remember to stretch every day after our workouts - break up that lactic acid, get your bodies cooled down, and overall feeling good!!!!

5 comments:

Matt said...

Snatch-grip deadlift
110 kgs
HSPUs 14-14-10

Metcon:
10:43
40 kgs OHS


Great class!!!

Alena said...

WOW - that was the first WOD in a long time that I actually thought there would be a :-) face for my time. I did not think I was going to finish it.

120kg on deads
15-15-15 HSPU

17:27 metcon 40kg

Travis Coombs said...

160 Kg for deads.
Skipped HSPU's.

9:13 for metcon not as RX'd. Used 39 Kg's for OHS's. First time with OHS's since shoulder issues, and felt pretty good.

Alena said...

Travis -

Good to know that your shoulder is feeling better! Makes me happy! :)

Travis Coombs said...

Thanks Alena. I hope it continues to improve. I've got some catch up to do.