Monday, February 11, 2013
MONDAZE
Warm up: 200 m shuttle, 10 pass thrus, 10 windmills ea direction, 5 shoulder rot ea dir; 2 x 5 ring rows / push ups
Skill/focus: Bench Press
1 x 8, 1 x 5, 1 x 3 or as needed to build
Bench Press 5 rm (exceed last by 5#/2.5#)
1-2 attempts
WOD
3 power snatches 135#/95#
5-10-15 shuttle
10 T2B
7 RFT
Post 5 rm and time for score
Congratulations to Kim on her half marathon PR--w/ an 8 min mile average!
MONDAZE
Warm up: 200 m shuttle, 10 pass thrus, 10 windmills ea direction, 5 shoulder rot ea dir; 2 x 5 ring rows / push ups
Skill/focus: Bench Press
1 x 8, 1 x 5, 1 x 3 or as needed to build
Bench Press 5 rm (exceed last by 5#/2.5#)
1-2 attempts
WOD
3 power snatches 135#/95#
5-10-15 shuttle
10 T2B
7 RFT
Post 5 rm and time for score
Congratulations to Kim on her half marathon PR--w/ an 8 min mile average!
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