WHITEBOARD – 12 February 2012

Posted by beyultraining on February 12, 2013 · 3 Comments 

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.

Filed under Workouts of the Day

Comments
3 Responses to “WHITEBOARD – 12 February 2012”
  1. Dedik's avatar Dedik says:
    February 12, 2013 at 4:40 PM

    1 mile run warmup: 8:58

    Snatch Pull complex: 1 snatch high pull – 2 hang snatch high pulls
    worked up to 190 i believe

    Wod: 17:28 rx’d

    those toes to bar are not fun.

    Reply
  2. Dara's avatar Dara says:
    February 12, 2013 at 6:17 PM

    AM workout
    2x800m run and 1x400m run
    set PR on one 800m run, 4:16

    PM workout
    5×10 lat pulldowns 75#
    WOD modified to 5 rounds 5 DB snatch each arm, 15 weighted sit ups, 20 stiff leg deadlifts
    25# snatch, 30# sit up, 20#DBs deadlift

    Reply
  3. The Champ!'s avatar The Champ! says:
    February 12, 2013 at 8:04 PM

    170 power snatch – pr

    Wod 9:40

    Reply

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