WOD
A. Snatch
B. 6 Min AMRAP
5 L-Pull-Ups/Strict Pull-Ups
10 Box Jumps
- 3 Min Rest -
6 Min AMRAP
5 Strict Push-Ups
10 OHS 45/30
Post rounds to comments
Monday January 30, 2012
January 28, 2012
WOD
In teams of 2 complete the following:
150 Wall Ball
100 T2B
50 Manmakers 55/35
150 KBS
100 V-Ups
150 Wall Ball
100 T2B
50 Manmakers 55/35
150 KBS
100 V-Ups
50 DB Ground to Overhead 55/35
Thanks to Erika S for the last 2 vids!
Friday January 27, 2012
WOD
A. Gymnastics Skills
B. 10 Rounds for Time:
10 Deadlift 70/45
Post time to comments
Thursday January 26, 2012
HAPPY BIRTHDAY MELISA!!!!!
WOD
A. Snatch Technique
B. 1 round every 10:00 for a total of 3 rounds.
Score is total working time (e.g. 4:01 + 4:15 + 4:45 = 13:01).
10 Squat Snatch 50/35
15 Push Press 50/35
20 Squats 50/35
25 Wall Ball
Wednesday January 25, 2012
A. Deadlift 3-3-3
B."Fran"
21-15-9
Thruster 45/30
Pull-Ups
Post time to comments
Tuesday January 24, 2012
WOD
A. Clean and Jerk
B. 2 min Row for Meters
1 min Rest
2 min GHD Sit-Ups
1 min Rest
2 min Box Jumps
1 min Rest
2 min Pull-Ups
Post results to comments
Monday January 23, 2012
Congrats to Jay and Kade, representing Dynamo and cleaning up at Raw Unity. Jay has successfully defended his 100kg title with a 850kg total (330-200-320). Jay also won best middleweight lifter (82.5, 90 and 100kgs). Kade won the 110kg class with an impressive 860kg total (310-205-345), bettering all his lifts and winning best heavy weight lifter. Jay will be signing autographs on Wednesday.
WOD
A. Back Squat 3-3-3
B. 10 Min AMRAP
1 HSPU
10 Russian KBS
2 HSPU
10 Russian KBS
3 HSPU
10 Russian KBS
How far can you go?
Post results to comments
Videos and write ups will be on Powerlifting Watch today. Click HERE.
Sunday January 22, 2012
REST
Watch Jay compete in Raw Unity 5 and defend his title in the 100kg weight class along with fellow Dynamo team mate Kade Weber in the 110kg weight class. Click here.
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