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Lifting Ourselves and One Another

Wednesday, March 17, 2010

A1.   DB Split Squat  8-10 reps X 4 sets @3010, rest 90 seconds

A2.  Row 30 seconds for meters X 4 sets, rest 90 seconds

Rest 5 minutes max

B1.  Power Clean 4-6 reps X 4 sets, rest 90 seconds

B2.  Push Press – 20 reps (unbroken) X 4 sets, rest 90 seconds

Coach’s notes:  Post loads for all sets, meters for row to comments.

Comments: 12

Sore knee

5 X 500 m Bike
5 X 15 x 75# push press

8:20


Sorry 9:20


It’s St. Patrick’s Day…
The WOD should be:
Drink 1 pint of Guinness AMRAP


Judy
A1 – 10lb DB
A2 – whoops, didn’t keep track of distance
B1 – 53/58/58/58 lb Power Clean
B2 – 43/43/33/33 – all sets broken
Neil –
A1 – 25# DB TO
A2 – ditto on distance but was around 170-180 m
B1 – 95/105/115/125#
B2 – 75# TO
great workout DJ but I think Davidq had the best idea!
TMar – worst leprechaun costume ever…


A1 unweighted
A2 154/152/150/148
B1 65/70/75/80
B2 32/37/39.5/39.5
Thanks for the instant video replay, DJ!


TT Strength Class
Push Press 95/115/125/135/145/150/155
Squat 135/185/205/225/235/245/255


A1 35# KB
A2 177/180/178/176 @ damper 2.5
B1 175# for all sets
B2 75/85/85(f on rep 20)/75 (quit after 12)


A1: 10/15/20 (6 reps per leg)/20 (8 reps left, 6 reps right)
A2: 137m/133m/133m/130m
B1: 56/65/75/77.5 (6 reps all sets)
B2: 33/38/43/44.5 (15 reps in last set)


A1 15/20/25×4/25x 5 left 6 right
A2 177/174/177/168 @ damper 8
B1 135/155/165/175
B2 65/85/95/105x10reps (for no good reason I quit at 10)


A1 10#x10, 15# x10, 20# x6, 20#x6
A2 163, 152, 152, 136 on Damper 5
B1 52#x6, 57#x6, 62#x6, 67#x4
B2 42#x16, 42#x14, 32#x20, 32#x20 (all sets broken)


A1. 25/30/35/35
A2. 176/178/177/169

B1 135/165/165/175
B2 75/95/95/105

yeah rookie mistake on the outfit. I was dressed for St. RADdy’s day. i WAS wearing green underwear though…


A1. 35/40/45/45 lbs
A2. 139/143/144/143
B1. 85/90/95/100*mostly wanting to work on technique here!
B2. 42/52/57/62 all unbroken *was too conservative here should have used heavier weight
Thanks Ali!! Great class


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