Friday 20130222

By 7 Comments

Strength

Front squat 3 x 5 @ 80%
Snatch pull 2 x 3 @ 95% of snatch
Jerk 3 x 1 @ 90%

WOD

21-15-9

KB Swing @ 2 Pood
Handstand Push-ups

*Competitor: As prescribed 
*Established: 1.5 pood/HSPU progression of your choice (see video below)
*Recruit: 1 pood/HSPU progression of your choice (see video below)

NO PUSH-UPS!! HSPU progression or HSPU only.

Post results to comments.

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  • Bill Bergquist

    95/115/155
    5:32 1.5 pood, progression

  • Ryan R

    135/115/145

    WOD
    7:58 (1.5 pood)

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

    185/155/185
    6:12 1.5/hspu progression (feet on box)

  • Chris

    185, 135, 175
    5:52 KB swings w/1 pood(need to buy some larger KBs)

  • nheibj

    Are those Russian or American swings? Thanks.

    • http://endofthreefitness.com/ Jerred

      Overhead my man!

  • http://www.facebook.com/kim.faucher.925 Kim Faucher

    Did all three strengt exercises with 155lbs. I can’t clean 245 lbs yet so I can’t front squat it since I don’t have a rack at work.

    8:30 with 2 poods