Tuesday, 29 January 2013

PHASE 2 - VOLUME

Dear Squad

    Hope all of you enjoyed the extra 2 days of rest. Listed below are the extra training to be completed and scores posted before 8 Feb 1830hr.
Remember to stock up on the following
- Fish Oil
- Sleep
- Vit C
- Unicorn Blood

 WEEK 5-6 - Volume

 Extra Training @ ReeBok CrossFit Enduro 31 Jan 0700hr - 0800hr (No Excuse)
In 15mins
Establish 2 RM Hang Clean
Rest 5 Mins

 3 Rds
500m
15 Power Clean 135#
30 WallBalls

 Volume : (To be completed before 8 Feb)

 A : 10mins
Odd Minute Max Back Squat @ 230#
Even Minute max Bar MU

 B : 10mins
Odd Minute Max Pistol
Even Minute Max HSPU

 Skill :
Handstand Walk 200m 

 BenchMark : 
Helen

Finish Strong Squad...........
DarkLord
Posted by at
Labels: ,

11 comments:

  1. Anonymous30 January 2013 at 17:19

    2RM
    Hang Clean
    170f/170f
    HSPU:
    Pistols:
    12 min
    3 rounds
    500m row
    135xpower clean
    30WB
    1rds+500m DNF

    ReplyDelete
  2. Anonymous30 January 2013 at 17:29

    HSPU: 35
    Pistols: 65

    ReplyDelete
  3. Cyborg30 January 2013 at 20:17

    HSPU:25
    pistol:9
    ------------
    WOD: 1rds + 15PC

    ReplyDelete
  4. Unknown31 January 2013 at 03:51

    2RM Hang Clean
    200/220/231F


    12 Mins
    3rds
    500m Row
    15 Power Clean 135#
    30 Wallballs

    2rds


    Pistols: 42
    HSPU: 26

    ReplyDelete
  5. Jen1 February 2013 at 04:42

    Snatch Balance
    91# / 101#F / 101#F (jerk + OHS)

    Pistols:46
    HSPU: 34 (45# + ab mat)

    WOD
    DNF - 1 round + 5 PC
    (100#, 5kg)

    ReplyDelete
  6. Unknown1 February 2013 at 21:44

    Helen
    9:17

    ReplyDelete
  7. Cyborg3 February 2013 at 23:16

    Helen: 10:54

    2RM hang clean: 200

    ReplyDelete
  8. Unknown6 February 2013 at 18:47

    Volume A

    Back Squats 25
    Bar Muscle Ups 15

    ReplyDelete
  9. Anonymous7 February 2013 at 01:26

    AMRAP
    Back Squat
    Bar MU
    Voodoo
    BS: 44
    BMU: 6
    Wolverine
    BS: 25
    BMU: 15

    ReplyDelete
  10. C. Sumner Winship9 February 2013 at 16:41

    2rm hang clean.... 241
    3rds
    Appx 400m run
    15 pwr clean
    30 wall ball
    16.59

    Helen 8.25

    Bsqt/bmu = 63

    Hspu/pistol=162



    ReplyDelete
  11. Unknown12 February 2013 at 00:31

    WEEK 5-6 - Volume
    In 15mins
    Establish 2 RM Hang Clean
    1. warm up - 120/140
    2. 160F/151/160/160F/171

    Rest 5 Mins
    3 Rds
    500m
    15 Power Clean 135#
    30 WallBalls 10kg

    Complete - 30.20min

    A : 10mins
    Odd Minute Max Back Squat @ 190# (82% as my 1rm is 230#) - 5/4/4/4/4
    Even Minute max chest to bar ( due to injury) - 10/10/10/10/9

    B : 10mins
    Odd Minute Max Pistol - 17/17/18/18/15
    Even Minute Max HSPU - 10/8/10/10/9

    BenchMark : Helen - 11.55min

    ReplyDelete

Subscribe to: Post Comments (Atom)