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« Tuesday 07.20.10 | Home | Thursday 07.22.10 »

Wednesday 07.21.10

By Martin | July 20, 2010

Black Canyon of the Gunnison 

Snatch or Overhead squat

Work up to a heavy single.

Then
AMRAP in 12 minutes:
2 power snatches @ 80% of heavy single
2 rounds of 3 box ring rows, 5 ring push ups, 7 air squats

Post weights and time to comments.

Strength Focus 

Deadlift 1×5 (add 5-10#)

Bench Press 3×5 (add 5#)

Conditioning:
AMRAP in 8 minutes:
3 ring push ups, 5 box ring rows, 7 wall ball throws

Topics: WOD |

6 Responses to “Wednesday 07.21.10”

1. smagee Says:
   July 21st, 2010 at 9:17 am

   DL: 245#
   BP: 190(F)-185(F)
   Metcon: 8 rounds

   Abject failure on the bench press; not sure at all what happened. Felt fine warming up, but then collapsed in the workout. I’ll have to try regrouping next week.

2. Eric Says:
   July 21st, 2010 at 2:14 pm

   1x OHS: 215# (New PR)
   Metcon: 6 rounds

3. ryan Says:
   July 21st, 2010 at 10:33 pm

   deadlift: 1×5x395
   bench: 3×5x220
   chins: 3×2x90 (getting hard)
   ring dips: 3×10

4. kyle Says:
   July 22nd, 2010 at 12:52 pm

   “chins: 3×2×90 (getting hard)”

   you did 90 chinups 3 times twice?

5. ryan Says:
   July 22nd, 2010 at 2:40 pm

   No. 3 sets of 2 (3×2). Got stuck on the 3rd rep.

6. Paul Says:
   July 22nd, 2010 at 5:03 pm

   Tendonitis in my ankle. Sitting out the rest of the week. Hope to be back next week.

Comments