Monday 091207

CF Mainsite WOD from last week:
Complete three rounds for time of:
Run 800m
95 pound Power cleans, 21 reps

Liz 22:05

I turned 28 today.

Thursday 091112

Liz
Burgener WUx1
Warm-up cleans 5x65, 3x85

Clean 80% 2x3 (95,105)
Power Snatch 80% 2x3, 75% 3x3, 75% 2r (75,85,75x3,75)
Snatch Balance 80% 3x3 (65,65,75)

Then,
800m (3:13)
4x400m (1:29, 1:36, 1:37, 1:36)
400m forward jog
400m backward cool down

Daniel

CFWU 1 round, 15 reps. Burgener WU x3

Clean: (WU 5x135, 3x155, 3x185). 3x185, 3x185. Still struggling after the injury.

Power Snatch: (WU 5x95, 3x115, 3x135). 3x155, 3x155, 3x3 @ 145, 2x145.

Snatch Balance: 3x135, 3x155, 3x155.

Clean Pull 3x3 @ 275.

Then

4x400m 2:00 rest. 1:21, 1:18, 1:18, 1:22

FRIDAY 091002

800m, 400m, 200m

Warmup 2x400m.

Daniel: 2:51, 1:19 (SLOW!), 0:34.

"Badger"

SATURDAY 090704

Complete three rounds for time of:
95#/65# pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Daniel 37:44

Liz 37:46

Done at Riverview Park at high noon on the 4th of JULY!!!