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Tuesday November 13 2007
Comments (7)  |  Help  |  Programs  |  Exercises

Tom Brose of CF DC at the DC lifting clinic
  • Snatch - 80% x 1 x 2
  • Clean & Jerk - 80% x 1 x 2
3 rounds for time of:
500 m row
30 sit-ups
2 15-ft rope climb

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7 Comments
Alicia Zhuang 2007-11-12
SN 15kgx1x2
C&J 35kgx1x2

3 rds
500m row
30 situps
30 jumping rope pullups

19:32
Derek 2007-11-13
B W/U about a million times

MS 45 X 3
SN 45 X 3, 61 X 2, 81 X 1 X 2, 93 X 1 X 2
C&J 81 X 1 + 2 X 2, 95 X 2, 115 X 2, 125 X 1 X 2, 135 X 1 X 2

3 rounds for time of:
500 m row
30 jumping rope p/u's
30 sit-ups

17 minutes I lost it on the last round of jumping rope p/u's it took forever. I have determined for me there is a significant metabolic cost in rowing a 1:40 versus a 1:50. 3 rows were 5:48 and the sit ups were unbroken.

Focus on the speed and driving under the bars on both lifts today. Felt good and clean. Looking forward to tomorrow.
mrbourgot 2007-11-13
In kg:

Snatch: 60kg x1x2
C&J: 80kg x1x2

Went for the Eva T from a couple days ago:

2 rounds of:
10 x 40kg sand bag cleans to shoulder
20 rope pull-ups
10 Turkish Get-up + 2 snatch 16kg kb
Time 16.20

Didn't get the weights quite right but this was naaasty :o

Cheers, Pete



saulj 2007-11-13
in kg
SN: 5 x 27, 5 x 32, 5 x 40, 3 x 45, 3 x 50, 2 x 1 x 52
CJ: 3 x 52, 3 x 55, 2 x 60, 2 x 65, 2 x 1 x 68

No WOD today.
Scotty Hagnas 2007-11-13
Sn: 100x1x1
C&J: 155x1x1
Adv. tuck planche pushupx3x3x3x3x3
Free handstand hold on floor x25"x20"x15"
Press handstands x3
Supported planchex15"

Later: WOD
3 rounds
Row 500m
30 abmat situps
15 swipes w/two 25lb clubbells (kids camp @ the gym today, no rope access)
12:46'
Koing 2007-11-13
seems light today, good for all :)
ec 2007-11-13
snatch technique warm-up for 15 min
then sn at 80#
c&j at 110#
everything moved way better than yesterday.

threw in some light-ohs 105#x3x2, and 4x400m sprints
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