Wednesday 20130130

By 9 Comments

Strength

Back Squat 3×3 @ 80%
Snatch Deadlift 3×3 @ 100% of snatch [DEMO]
Push Press 3×5 @ 70%

*Don’t pause at top like in the video. 

WOD

“Nancy”

5 rounds for time

Run 400m
15 Overhead Squat @ 95

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: 65 on OHS or do back squats. 

Post results to comments.

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  • http://www.facebook.com/dakota.healey Dakota Healey

    Back squat @ 195#
    Deadlift Snatch @ 135
    Push Press @ 125

    WOD
    Time: 14:43

    • http://www.facebook.com/dakota.healey Dakota Healey

      Jerred,
      I have a quick question, can you get wrist wraps around your wrists as tight as athletic tape???

      • http://endofthreefitness.com/ Jerred

        Tighter probably. I tighten the crap out of a wrist straps and only use them for heavy singles, then loosen them after every rep.

        • http://www.facebook.com/dakota.healey Dakota Healey

          Alright, sounds like I’ve got to get some wrist wraps, how about those EO3 wraps??? Get any more of those in yet??

  • Bill Bergquist

    Back Squat 185
    Snatch Deadlift 165
    Push Press 125
    WOD – 22:58 (back squats, I have never done Overhead Squats, will work on it)

  • Kim

    Back squat @ 75
    Snatch deadlift @ 80
    Push press @ 65
    WOD- 15:45 (back squats @ 65)

  • http://www.facebook.com/tim.laubensheimer Tim Laubensheimer

    Been a crappy week for workouts. Missed tues wod and got home late and have to be at work at 5 tomorrow so only popped out the strength section. Glad ill have time tomorrow eve to make up the wods.

    Back squat: 220
    Snatch deadlift: 155 (paused for the camera)
    Push press: 125

  • Chris

    Back Squat @235, Snatch Deadlift & Push Press @145
    Nancy-21:31

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