WHITEBOARD – 15 January 2012

Workload: 

Power Snatch (Work up to Max Snatch then perform 3 sets of 5 at above 75%)

Then:

5 Rounds of:
10 Kettlebell Swings (100/70)
15 Toes to Bar
20 Back Extensions (unweighted)

Notes: Please note that after you hit your max you perform 3 sets of 5 at ABOVE 75%.   If you are feeling sluggish and not in top form keep the percentage lower (near the 75% mark), but if you are hitting well then up the weight.  Post best single and set of 5.  You can perform the sets of 5 from the hang as well.

 

 

Advertisements
Comments
7 Responses to “WHITEBOARD – 15 January 2012”
  1. Dara says:

    2x1000m row, 2min rest between sets to warm up
    4:16 and 4:22

    68# power snatch. PR
    3×5 at 55#

    WOD ran out of time so did just KB and back extensions part. 70# KB swing, PR

  2. Dedik says:

    185

    WOD Rx’d: 17:46

  3. kevin Olds says:

    200 x 1
    150 x 5 x 3
    WOD RX’d 19:40

  4. Rock says:

    145/115

    18:03 with 2 pood

  5. The Champ! says:

    165/125
    probably a 2 year pr for the old man, may have had another 5 or 10 in me
    17:29 with the big boy weight

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

%d bloggers like this: