WOD 4.30.12 Monday

Back Squat
(be sure to subtract 5% from your 1RM before calculating %)
1 x 6 (65%)
1 x 6 (70%)
2 x 6 (80%) 

Overhead squat
1 x 5 (60%)
1 x 5 (70%)
1 x 5 (75%)
1 x 5 (80%)

“Randy”
75 Power Snatches, 75#/55# 

compare to 6/22/11

post load from last lift and metcon time to comments


WOD 4.29.12 Sunday

Sunday Class Schedule:
9 am Open Gym

12 pm Open Gym

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WOD 4.28.12 Saturday

Saturday Class Schedule:
730 am Regional Team Training
9 am On-Ramp Class and Open Gym
10 am Olympic Weightlifting

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WOD 4.27.12 Friday

Complete as many rounds and reps as possible in 12 min of:
8 Chest to bar pull-ups
6 DB Ground to overhead, 45#/30#
12 Hand release push-ups

Core work: 50 Hip ext, 50 GHD sit-ups

Post rounds and reps to comments

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