Thursday December 22, 2011

Angie doing a pretty solid Olive impression.

WOD

ROMIK

- SMR: IT bands/quads

- pigeon 2 min/side

- OHS hold 1 min

Strength

- back squat: 5-5-5-5-AMRAP; rest as needed

Supplemental

3 rounds:

- 15 ab wheel rollouts

- 20 OH weighted situps (45/25lb plate)

- 35 back extensions

- 40 DB weighted lunges (25/15lb DBs)

*While you'll want to move through this quickly and efficiently, it is not for time, so focus on quality reps. 

Post results and thoughts to comments.

Comments

[JustinH]

Strength: 135/155/185/205/215x7
Supplemental: 25# for sit-ups

[Scott Z]

Strength: 155/165/175/185/195x10
Supplemental - apparently getting new glasses this week didn't help me as I mistakenly grabbed the 35# kettlebells for the 1st round of lunges.

[Goog]

BS5--225# x 15
Supplemental--great work-out for 2 days after 75 GHDs

[Sang]

BS: 225x15
Snatch practice: 155# - failed @ 165 about 20x's.
Thanks all for the coaching.

[Klempsun]

Strength: 225# x 9
Supplemental: did it w/ 45# plate and 25# db's

[Dato]

BS: 160/170/180/190/200x20
(Did it tomorrow, but posted back in here for future reference)