8
Oct
Sunday, October 9th
Oly Session
Power snatch
3-3-3-3-3
Snatch balance
2-2-2-2-2
Squat snatch
1-1-1-1-1
Courtesy of CrossFit.com
WOD
Strength
Bench press
5-5-5-5-5
Superset with:
Pendlay row
5-5-5-5-5
Conditioning
3 rounds for time:
750m row
Rest 1 min
Post all loads and time to Comments.
If anyone is interested in running I’ll be at the East 6th street track at 10:30 tomorrow for an EWOD.
WOD:
Run 1600M
Rest 3 minutes
Run 1200M
Rest 2 minutes
Run 800M
Rest 1 minute
Run 400M
Brunch
22:38rx running into the wind and through the rain.
Glenn Pendlay demonstrates the “Pendlay Row”
https://youtu.be/ZlRrIsoDpKg
Hotel WOD
Bench: 65-75-85-95
Row: 45-55-65-65
Oops, only did 4 sets
Row: 12:20.1 with rests
Splits: 3:19.5, 3:35.6, 3:25.0
Didn’t realize the damper was at 10 for the first row and I blew out my legs. Second row was torture. Ouchie.
Bench worked up to 225 (struggling getting the bench back)
Pendlay Rows light worked on technique 155
EWOD what rain glad I showed up. Scaled down 1200M 800M 400M can only get better
Thanks @dtm ????????
Bench 73-78-83-88-93
Pendlay Row 53-63-73-83-93
Should have started at 78 and 63 respectively
Row:
3:12..3
3:10.6
3:13.3
BP 88
Row 83
Row: 3:42/3:58/3:29
Nice Sunday Girl Sesh!
10 rounds not for time
20 unbroken push-ups
800m run
3 power snatch: 58-63-68-73-75
2 snatch balance: 68-73-78(f)-78-83
1 snatch: 73-78-83-88-93(f)
Bench: 83-88-93-98-103
P row: 83-88-93-95-95
Row: 2:56/3:00/3:01
WOD BP 35 35 40 40 45 – Row 35 40 45 50 55
Rowing 3:45