19 May 2011

110520

Noob SWOD

Squat - 3x5

Bench Press - 3x5

Hang Clean - 4x2

Pwr Clean -
2x3
1x3
1x3
1x3 (work set)

PT SWOD
See Wednesday, 110518

DWOD

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Scale as necessary.  Post scale and time rounds to comments.  
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1 comment:

  1. PTMay 21, 2011 at 5:27 AM

    Pwr Snatch x 2 @ 135, 140, 145, 150, 155, 160, 165, 170
    Kipping Pull Ups Max Reps x 3 @ 33, 28, 25

    DWOD:
    5 Strict Pull Ups
    10 Wall Ball @ 20lb
    15 45# KB swings
    7 rds + 5 pull ups + 15kb swings

    ReplyDelete

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