3 rounds for time of:
200 M sprint
Kipping Pull-ups – near max (stop short of failure)

Post numbers and questions to comments." />

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Nicki and Eva T demonstrate proper rower use
Friday October 19 2007

  • Snatch balance – work up to a heavy single
  • 2-position snatch – floor, hang – 60% x 4 sets
  • 2-position clean + push jerk – floor, hang – 60% x 3 sets

3 rounds for time of:
200 M sprint
Kipping Pull-ups – near max (stop short of failure)

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
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Allen Y 1 | 2007-10-19
Since I've missed every max day so far and not too sure where my numbers sit but I also need the technical work. I'm debating about which workout to do or if I should try to combine it. Technical stuff first? then try to Max? Or vice versa? Greg? Anyone?
Martin Schap 2 | 2007-10-19
Snatch balance- 125 2 pos. Snatch (floor and high hang)- 89x4 sets 2 pos clean (floor and high hang) + push jerk- 121x3 sets 3 rds: Sprint 200m 15 broomstick OHS 4:28 Had to choose between running and pull-ups. I chose running because I skipped it last time. I will get some pull-ups in this evening because I will have access to the amazing pull-up bar I built.
Greg Everett 3 | 2007-10-19
Allen - If you need the technical work, do it. Max days don't mean much if your technique is the primary limiting factor. After a tech day, if you still have plenty of gas in the tank, you might take one lift up heavy and see how you do.
mrjling/Jonas 4 | 2007-10-19
36/M/65kg Snatch Balance 40kgx2x4 Snatch 2pos 30kgx1x4 Clean 2pos 40kgx1x4 Technique is all over place... Some pullups and a little benching after.
Scotty Hagnas 5 | 2007-10-19
Sn Bal: 13 sets, worked up to 115 lb. today. Big improvement from earlier in the week - but still a long way to go. 2 pos. SN: 80 lbs. all 2 pos. C&PJ: 115 lbs all WOD: 3 rounds: 200m sprint Kipping pullups X26X12X10 Arms didn't feel recovered yet.. Time: 5:00' Few CB mills, hammer swings, and MB kicks - then relaxed stretching/movements.
joe wheeler 6 | 2007-11-20
sn bal to 50kg 2-pos sn @ 40kg 2-pos cln + pj @ 50kg metcon: 3 rounds jump rope 1:00 5 jumping/assisted muscle-ups
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