WOD
11
Posted September 21, 2009 in WOD by Brendan Sonnichsen

Tuesday, September 22, 2009

1 round for time:

30 Back Squat (bodyweight)
200m Run
30 Burpees

Weekly Plan

  • Squats
    • Level 1 squats: tabata – report results to coach;
    • Level 2: OHS 3×2
  • Skills:
    • Level 1: 5:00 of push-up practice post workout - elbows tight to sides, straight line from head-to-toe… work toe pushup usings assistance bands if you cannot do them unassisted yet; Do this twice this week
    • Level 2 skills:
      • 3 sets of max ring dips at 2010 tempo – HIPS MUST LOWER AND BICEPS TOUCH RINGS - OR 3 sets of 5 assisted ring dips…  report results to coach
      • 1 RM Push Jerk

Unlimited also do:

  • Level 1 squats: 2×50 air squats – report results to coach; or Level 2 squats: 3×3 Front squat

11 Comments to “Tuesday, September 22, 2009”

  • Cameronotmail.com
    September 21, 2009 at 9:34 pm

    main site

    Press x1 170 (new PR)
    PP x3 190
    PJ x5 185 (3rd set I tweaked wrist, its ok now but I did not take a chance.)

    warmed up with a bunch of the Agautsu Joint Mobility stuff.

    @ Tanya: did you get my email? will and I will only really be together on thrus and friday.

  • MLC
    September 22, 2009 at 8:35 am

    As Rx’d 8.47

    BW squats kill me as I am working quite close to my 5 rep max, maybe 15 pounds or so off.

  • Turbo
    September 22, 2009 at 8:54 am

    @Cameronotmail.com
    got your email but I don’t think we’ll have time to put anything together on before the weekend. We had already sent out a press release with some info on Gerry, since all the proceeds of Canadian FGB are going to prostate cancer research.

  • Motha
    September 22, 2009 at 12:12 pm

    For all you Paleo Lovers out there… I found this on the FGB website… and all proceeds go to the event. A win/win for everyone… you get recipes and they get more money for the cause!

    http://sites.google.com/site/paleopantry/home

  • Erika
    September 22, 2009 at 1:27 pm

    Did 75# on the backsquat which isn’t quite 80% but I have been having issues with form so kept it a bit lighter. Finished in 8:06.

    Worked on push ups.

  • Suzanne
    September 22, 2009 at 5:30 pm

    165 # back squat
    7:56

  • Tapout
    September 22, 2009 at 7:25 pm

    Rx’d 6:05

  • Suzanne
    September 22, 2009 at 8:10 pm

    @Tapout
    nice work Nic! You really pounded out those squats!

  • b-mac
    September 23, 2009 at 8:05 am

    ….4:12, Rx’d.

  • Derek
    September 23, 2009 at 10:44 am

    4:48, Rx’d

  • Stephen
    September 23, 2009 at 1:01 pm

    4:18 rx’d

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