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Daily WOD – Dec 16, 2017

9:00 pm

Back Squat 12-10-8-6-4-2

Then

500m row for time

WOD Notes:  The rep scheme today involves increasing weight with each set.  You should be striving for the set of 12 to be ~60% and your set of 2 to be ~85% of your 1 rep back squat.  Make them look good!

 

2 Comments leave one →
  1. ICA admin permalink*
    9:11 pm

    Oly WOD:
    1) Snatch Balance + OHS (2+1)x3 @ 77%, (1+1)x3 @ 80% of 1RM snatch
    2) Snatch Pull + Power Snatch + Snatch (1+2+1) x2, (1+1+1)x5, increase in weight each set, make it fast
    3) Pause front squat + front squat 5x(2+1) pause for 3 seconds.
    4) 3 sets of: 30 hollow rocks, 8 good mornings (80% 1RM Snatch), 30 second row/assault bike sprint

  2. 8:42 pm

    Results:
    Craig 185-285, 128.1
    Ash 95 – 180
    Tina 85 – 125
    Vollmer :0
    Bob K. 165-315 133.4 PR!
    NIkki K. 105=155
    Elissa 115-185
    Jenn 145-25
    T 125-195, 1:52
    Blake 165-315
    Caine 165-265
    KtS 105, 165
    Brianna 95, 190, 1:53
    Tim 135 – 205
    JOe S. 95 – 205 1:49
    Tom S. 135-225
    Zane 135-205, 1:48
    Kyle 95 – 155, 1:35 row
    Frank 135 – 235 1:26 row
    Patrick M. 🙂
    Pat B> 185 -285, 1:34
    Ed 135-245, 1:28 PR!

    Alexa 115-200, 1:59
    Erin 105-175, 1:47
    Daria 65-135, 2:08
    Chris S> 100-180, 2:03
    Sofia 55-100, 2:19
    Heather 65-100, 2:00
    Ceil 100-180, 1:53
    Christine 75-115 2:04
    Catherine 65-100, 2:05
    TOm H. 95-115, 2:10
    Robbie 175-275, 1:32
    Sillup 155-265, 1:31
    JIm C. 95-235, 1:39 row
    Pete P. 95-245, 1:44 row
    Dave W> 115-185, 1:42 row
    JOe C> 115, 185, 1:47
    JOhn C. 115, 185, 1:48
    Ben 115-175, 2:05
    MIke C> 155-255, 1:30
    Andrew 135-265, 1:36 PR!

    John 245-365
    KtL 95-155
    Nicole 85-135
    Franco 225-325
    Luke L. 135-285, 1:49
    Luke M. 135-210, 1:49
    VInce 95-145, 2:00
    Smith 185-295

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