Monday, May 17, 2010

weekend recap

Saturday - Affiliate Team Workout


warm up
-500m row
3 rounds of:
-5 chest 2 bar pull ups
-20 sec handstand
-10 kb swings

Strength/Skill Work - Squat Snatch
65 x 5, 95 x 4, 135 x 3, 155 x 2, 165 x 1, 170 x 1 (PR!!), 175 x 1 (failed attempt)


5 rounds of:
6 squat snatch (95#)
8 toes to bar
100m shuttle run

Time: 9:03

Great team workout today, I felt like everyone did great on the snatch. I feel like I could have pushed harder on the wod but I still felt good. Great way to close out the week at the box!

Sunday - run


warm up
-3-5 min jog

WOD - 3 miles for time

Time: 21:01
Pace: 7:01 min/mile
Calories: 480

I felt great this morning, it got a bit warm but luckily it wasn't scorching hot like it has been all week. I started around a 6:50 min/mile pace but was not able to maintain it. I wanted to finish at 21 minutes or just under and missed it by 1 second!

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