Monday 3/15/10 WODs
Capital Main WOD:
Warm up:
Run 400m
Burgener warmup
Shoulder dislocates
20 back extensions or supermans
WOD:
Complete as many rounds in 20 minutes as you can of:
65/45 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Capital Fundamentals WOD:
Skill work:
Sumo Deadlift High Pull
Front Squat
WOD:
Tabata SDHP (75/45)
Post reps to comments.
13 Comments
11 + 3 PS
M/27/5'11/180
10 Rds + 2 PS
10 Rounds + 2 PS
146lbs/33yoa
13 rounds as Rx'd
Suggestion to others using men's weight as Rx'd: Don't use the 15lb bar with 25lb bumpers as the knurling on the bar is like snatching with a cheese grater, or at least my bar was like that. Use the 45lb bar with 10's.
Watch out for one of those 45lb bars too. It was extra "grippy" and I managed to leave a not insignificant amount of pinky and shin skin behind on it.
M|32|170|5'11"
9 rounds + 8 power snatches as RX'd
8 Rounds + 8 PS
Rx'd on weight, knees on push-ups
M/29/158/6'1"
8 rounds + 2 power snatches as RX'd
Fundamentals WOD: Tabada SDHP #75 = 5
m/28/190/5'11''
14 rounds + 4 snatches Rx'd
WOD: 8+2 – Rx on weight – knee pushups
Fundamentals Tabata: 8
Had to do this one at work…kept getting interupted..ugh!
8 rounds as rx'd, plus a few attempted rounds that had to be restarted.
14 rounds + 2 snatches Rx
rd'x 12 rounds + 6 PS
Leave a reply