Monday: Amrap

8
March 22, 2010 · Posted in WOD   · Comments (8)

john boy snatch

 
WOD:
 
Strength:
Deadlift
  • (10-8) warm-up
  • 3-3-3 working
Use ascending sets
(eg 1st Set – 75% 3RM?, 2nd Set – 85% 3RM, ?3rd Set – Aim for a 3RM PB)
Then
  • 1 x 15 reps
 
Post loads to comments
Met-Con:
As many rounds as possible in 15 minutes of:
  • Thruster, 7 reps (95/65)
  • Burpee, 9 reps
Day 81 of the 100 Day Push-Up Challenge, only 3231 push-ups to buy in!!
  **Don’t  Forget  Monday – Friday.  NEW! 10:15am Women Only Class and 12pm First Responders Only Class.**
 
Anyone interested in a nutrition workshop on April 17th please post.. We need 25 signed up people to have it.. Check out  http://whole9life.com/
 and let us know.. the price should be between $60-80
　　　　

Comments

8 Responses to “Monday: Amrap”

  1. Steve on March 22nd, 2010 3:16 am

    post from Rich W or “dickie” yesterday, I didnt get a chance to administer it in time site was down,,

    “Legs were on fire after yesterday. Needless to say, my planned 10 miler turned into a 7 mile version of “The Little Engine that Could”. Good stuff.

    I am definately into the nutrition class.”

  2. Neil on March 22nd, 2010 1:57 pm

    9 rounds. Ouch.

  3. James on March 22nd, 2010 2:18 pm

    Sorry everybody , i am going to miss this week .
    i will be back next monday, hopefully rested and ready to go.
    i miss you already

  4. Brad on March 22nd, 2010 6:47 pm

    I personally will be very happy with 9 rounds.

  5. Brad on March 22nd, 2010 6:53 pm

    What time of the day would the nutrition workshop be, and for how long? This is ivana’s birthday… so even though I REALLY want to go, I’m not sure I really can.

  6. Neil on March 22nd, 2010 7:07 pm

    Think Deb M killed it this am with 11 rounds…

  7. steve on March 22nd, 2010 7:57 pm

    Bad Brad the workshop shouldnt go past 1 the latest im shooting for 9-12..

  8. Brad on March 22nd, 2010 8:17 pm

    Well, maybe I can get her to go with me. ;-) I’ll work on it.

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