Workout of the Day 3/12/2013

Jessica Kip

Weightlifting

Snatch Single; hit 1-2 misses then drop to 60% and build up to a max double

Conditioning

3 Rounds for time:
800m Run
15 DB Squat Cleans
Rest 1:30
Go heavy with dumbbells, no rx’d weight

Extra Work

AMRAP 10:00 50 Unbroken Double Unders; Adjust the number of reps to your current skill level, if unable to string together sets of 10 or more spend 10:00 practicing stringing together double unders

Post your loads and times to comments.

Advertisements

2 responses to “Workout of the Day 3/12/2013

  • Joshua

    snatches: 160# for the heavy single/145# for the double

    wod: 20:48 with 55# db’s. man that was tough. there were some nuts (elizabeth, nick) in 4pm that wore weight vests for this workout.

    extra: 7 sets of 50 unbroken double unders in 10 min. missed another set at 39, and one more at like 21 or something.
    i felt like we were on the competition team, we were there for almost 2 hours! haha.

  • a-then-a

    Hike today with the hubby for his bday at Limekiln State Park.
    Distance: 4:64 miles
    Time: 3:24 (includes the much needed 15 min break!)
    He said it was a level 7, which means it was a level 12 for me. lol

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: