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Saturday 27 February 2010

Posted by The Coach on February 26th, 2010


5 rounds for time of:
70kg Deadlift, 12 reps
70kg HPC, 9 reps
70kg Push Jerk, 6 reps

Post time to comments


4 Responses to “Saturday 27 February 2010”

  1. Pete Yeates said

    Catch up on strength day:

    Warm-up = Muscle activation drills, Dynamic mobility.

    Back Squat x 5 @ 15, 45, 55, 65, 75, 75kg
    Front Squat x 5 @ 62.5, 62.5, 62.5kg
    Step-ups x 5 each leg @ 24, 32, 32kg
    Sots Press x 5 @ 15, 20, 20kg
    Weighted pull-ups 5,3,3 @ 20, 20, 20kg
    Single arm overhead walking lunge x 10 each leg @ 20, 20, 20kg
    Weighted ring dips 5,5,5 @ 12kg
    Kettlebell swing x 62 @ 36kg

  2. gus said

    wod as above with 40kg. 12:43

  3. andrew said

    WU – 500m row, mobility

    then 5 rds of
    3 x DL
    3 x HPC
    3 x push jerk
    3 x snatch balance
    3 x OHs

    I used 20kg, 25kg, 27.5kg, 27.5kg, 27,5 kg and was sweating like a rapist by the end of this

    WOD – 60kg for DL, HPC, push jerk time 15:53

    as expected my jerk was the weak link but by the end my DL,s and HPC’s werent too easy either. must admit this was one of those WODs by rd 2 i was thinking what have i got myself into…thanks setf

  4. Jane said

    Just 1 WOD today

    5 x 5 back squats


    Very happy with this, last did this in January and managed to do

    40/45/45/50/55kg so a good improvement and my form was much better too

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