Cathe Friedrich Forums

Go outside and play

Posted on June 2nd, 2009 Wednesday, 3 June 2009


Buy-in

• Run 400M at a nice, easy pace
• Stop every 100M and do 10 slow, perfect squats and 10 slow, perfect push-ups

603 WOD

• 3 rounds for time
• 7 thrusters (95/65#)
• Run 400M

Thrusters must come off the ground - no racks (unless you’re new to Olympic lifting and/or not able...

deanie

deanie

From AOS
Metabolic workout (lower weights)
30-60 seconds each exercise

Repeat 3-5X


comments:
warm up: 2 minute jumprope with white rope

went thru workout 3X
did each exercise for 60 seconds...

deanie

1200
6 rounds
2-3 exercises per round
each round ends with snatches:
snatches start with: 10 snatches each side laddering up to 20 snatches each side by round 6
Intermediate level->went thru each round 2X

round 1:
TGU 45#
swings: 35#
snatch: 25#
round 2:
KTE
squat: 35#
snatch: 25#
round 3:
suitcase deadlift: 45#
high pull: 35#
snatch: 25#
round 4:
lunge cocktail with twist:...

deanie

Pull pretty.

Tuesday, 2 May 2009


Buy-in

• 10 pull-ups
• 20 push-ups
• 30 sit-ups
• 40 squats
• 50 jump rope turns

603 WOD

• AMRAP in 20:00
• 5 pull-ups
• 5 deadlifts 185/135#

Scale weight as needed to either 75% of your 1RM, or as prescribed. Keep your deadlifts pretty. This weight isn’t heavy enough to perform with anything less than gorgeous technique. We do NOT excuse poor DL form just because it’s a met-con.

...

deanie