WOD
9
Posted March 29, 2010 in WOD by Turbo

Tuesday, March 30th, 2010

Workout of the Day

4 Rounds of:
Power Snatch 2-3 Reps @ 12X1
Rest 90 Seconds
2 x Front Lever 10-15 seconds
Rest 2:00

Then, for time:
30-20-10
Single Arm Dumbell overhead squat (divide reps between arms), 35#
30m Bear Crawl (just once per round)
Feet Elevated Push Up (20″ box)

9 Comments to “Tuesday, March 30th, 2010”

  • Erika
    March 30, 2010 at 10:55 am

    Power snatch – did first round at 40, then stayed at 45 for next three rounds and tried to focus on technique. Really have a hard time with this one.
    Levers – worked on a variation of skin the cat.

    30-20-10
    SADBOHS – 12# – man those were hard!
    Bear Crawl
    regular push ups
    10:13

    Could have done the feet elevated push ups – next time!

  • Derek
    March 30, 2010 at 1:17 pm

    Here is WOD #3……….give it about an hour to show up

    http://vimeo.com/10558474

  • Crystal B
    March 30, 2010 at 2:36 pm

    Nice Erika!! Beat me by 7 seconds.
    Those SADBOHS killed me today. Those were the toughest for me.

  • smokey jojo
    March 30, 2010 at 2:38 pm

    @Derek
    Nice work buddy, bet everyone appreciates how fast you put these together!

  • Kimberly
    March 30, 2010 at 4:02 pm

    Great video and awesome work by the CFW athletes!

    I had fun on the rings today :) The WOD was another story, push-ups are my nemesis. I think I really need to work on tricep strength.

    Erika you rocked it today!@Erika

  • Derek
    March 30, 2010 at 6:23 pm

    Yeah I have one more coming but I will not be able to post it till next week becuase I can only upload so much per week, so there will be one more to come…….@smokey jojo

  • Erika
    March 30, 2010 at 6:31 pm

    @Crystal B
    Timewise, yeah, I was faster than you but you used heavier weights and did the pushups w/feet elevated – so good work for you!

    @Kimberly
    Thanks Kim – the rings were fun!

  • Pascal
    March 30, 2010 at 8:12 pm

    @Derek
    great work again Derek!!

  • natalie g
    March 31, 2010 at 8:55 am

    @Derek I never got to thank your parents for thier amazing camera work, please pass on my thanks! And great job getting it all together and up so fast, you are awesome!

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