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Thursday January 8 2009
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch balance + 2 overhead squats - 65% (of snatch balance) x 3 sets
  • Tall snatch - 35% (of snatch) x 2 x 3
  • Pull-ups - 3 x max
  • Hanging leg raises - 3 x 15


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13 Comments
Ted B 2009-01-07
No rest for the weary?
Greg Everett 2009-01-07
Tomorrow
Chris Bullard 2009-01-08
37/m/175/5'9"
Starting snatch balance % based on snatch 1 rep max
T-Snatch x2+Snatch Balance x2+2OHS: 65/75/85/100/120
Muscle Snatch x 1: 100/120
Snatch + Snatch Balance x2: 140/150
Snatch + Snatch Balance: 170
Snatch Balance x 1: 185/195(PR)
Snatch Balance x 2 x 3: 155
Muscle Snatch: 145

CFHQ Wod:
10rds-3x45#Pullups, 5xStrict Pullups, 7xKipping Pullups
18:37
Josh 2009-01-08
What kind of exercise is aimee performing?
johnny Davis 2009-01-08
What kind of pullups. Dead hang or kipping.
Greg Everett 2009-01-08
Josh - Jerk supports.Johnny - Deadhang. If kipping, it will be noted.
johnny Davis 2009-01-08
Thanks
Minh/M/25/5'9/170/WY 2009-01-08
1. (Sn Bal + 2 OHS)x140x3

2. Tall Sn: 75x2x3

3. Kipping Pullup Max: (I knew it was dead hang, but I was curious to what I could do.)
I.)50x1 (PR by 7),
II.)20x1 (short rest between one and two because I was out of time.)

Jordan 2009-01-08
Sn Balance + 2 OH squats 55kg
Tall Snatch 25kg x3 x3
Pullups-20kg x3 x3 - I misread this one, did 3 x3.
leg raise 3 x15
Eric Brandom 2009-01-08
SB+2OHS - 185
TS - 85
PU - 3x10
HLR 3x15
Jonathan 2009-01-08
I had to combine yesterday's WOD with today's WOD. I fully intended to do the WOD yesterday, but the bridge en route to the gym was out due to the torrential rains here in Alabama. It was a rough night.

Anyway, for 1/07/2009 WOD
FS: 215# x1
Rack Jerk: 185...easy! Finally getting somewhere with these.
3 rds for time: 400m run, 30" box jumps and 5 clapping push ups: 7:57.

1/08/2009 WOD
(SB + 2 OHS) x 2 sets: 100#
Tall Snatch: 65# x2x3
Decline side situps: 30
Hammer curls: 65# x8
Rev Curls: 55# x10
donna d 2009-01-08
sb+2ohs 45#
TS 25#
pu - 7,6,5
HLR (or close to it) 3x15

Steve Liberati 2009-01-08
Age=29
BW=185

SB+2OHS - 135
TS - 67,75,85
PU - 109,109,109 (2 kettlebells hung from aro my waist)
HLR 3x15

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