Take the first step towards getting the results that you want!
Double Down
By Kevin Wood
/ November 17, 2013 November 17, 2013
Today is a double strength day. Work your two (or one) strengths of your choice.
Cashout – Try a plank clock
If you have extra time, work on a “goat” (something you suck at).
Dan gets inverted
7 thoughts on “Double Down”
Maria
Yay double strength day!
Shoulder Press x 5
50-55-60-65-70
OHS x 5
65-79-75-80-85
Cashout Plank Clock
Jeff L
Mobility
WU X 1
Shoulder Press X 1
120-140-160-180-200-205(cause coach Pat said to :))
Front Squat X 1
180-210-240-270-300
Sebastian
Shoulder Press (x3)
95-100-105-110-115-120-125(x2)F PR by 15lb
Back Squat (x5)
95-135-155-165-165
Practised depth and knee position.
Thanks for the tips Patrick!
Rob Brydges
Wux1
800 m 40lbs sand bag run
Full snatch x3
75-85-90-95
X2. 100-105-110 switched to power
X1. 115-120-125-130-135-137 12lbs PR
WOD. “CaR”. Amrap 10 min
– 7 thrusters 95lbs
– 15 squats
– 5 push-ups
6rounds +3 thrusters
Rob Brydges
Amy
Mobility
WU x 2
OHS x5
15-25-30-35-40
Back squat x5
55-65-75-80-85
Cashout- attempted the plank clock
Great Sunday morning at CFM
Caleb
Wux1
800 m 40lbs sand bag run
Full snatch x3
75-85-90-95
X2. 100-105-110
X1. 115-120-125- power snatch 130PR
Previous Pr 95#
WOD. “CaR”. Amrap 10 min
– 7 thrusters 95lbs
– 15 squats
– 5 push-ups
5 rounds +6 thrusters
Cashout 800m run
Kevin Mack
Mobility
WU
Push Jerk X 3
75-95-105-115-125#
Back squat x 3
135-185-205-225-245#
Cashout- plank clock
HSPU – 2 with 45# plate and abmat
2 with 25# plate and abmat
Yay double strength day!
Shoulder Press x 5
50-55-60-65-70
OHS x 5
65-79-75-80-85
Cashout Plank Clock
Mobility
WU X 1
Shoulder Press X 1
120-140-160-180-200-205(cause coach Pat said to :))
Front Squat X 1
180-210-240-270-300
Shoulder Press (x3)
95-100-105-110-115-120-125(x2)F PR by 15lb
Back Squat (x5)
95-135-155-165-165
Practised depth and knee position.
Thanks for the tips Patrick!
Wux1
800 m 40lbs sand bag run
Full snatch x3
75-85-90-95
X2. 100-105-110 switched to power
X1. 115-120-125-130-135-137 12lbs PR
WOD. “CaR”. Amrap 10 min
– 7 thrusters 95lbs
– 15 squats
– 5 push-ups
6rounds +3 thrusters
Rob Brydges
Mobility
WU x 2
OHS x5
15-25-30-35-40
Back squat x5
55-65-75-80-85
Cashout- attempted the plank clock
Great Sunday morning at CFM
Wux1
800 m 40lbs sand bag run
Full snatch x3
75-85-90-95
X2. 100-105-110
X1. 115-120-125- power snatch 130PR
Previous Pr 95#
WOD. “CaR”. Amrap 10 min
– 7 thrusters 95lbs
– 15 squats
– 5 push-ups
5 rounds +6 thrusters
Cashout 800m run
Mobility
WU
Push Jerk X 3
75-95-105-115-125#
Back squat x 3
135-185-205-225-245#
Cashout- plank clock
HSPU – 2 with 45# plate and abmat
2 with 25# plate and abmat
800m Run
Thanks for coaching, Patrick.