Tuesday – June 19/12

19 June 2012 by , 13 Comments

First day, first mucle up. Thats it!

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Strength:
Deadlift
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Four rounds for time of:
20 pound Medicine ball cleans, 20 reps
25 standing lunges
One arm kettlebell snatch, right arm, 10 reps (53/35#)
One arm kettlebell snatch, left arm, 10 reps (53/35#)

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!!

13 Responses to “Tuesday – June 19/12”

  1. Wendy 19 June 2012 at 6:42 am #

    Geez, psyched myself out this morning (healing shoulder injury) and did not use enough weights for KB snatch :( Oh well, next time I’ll know better :)

    WOD:
    Four rounds for time of:
    20 pound Medicine ball cleans, 20 reps (used 14lb ball)
    25 Walking lunge
    One arm kettlebell snatch, right arm, 10 reps (53/35#)(used 18 lb KB but should have chosen heavier… next time! :) )
    One arm kettlebell snatch, left arm, 10 reps (53/35#) (..same as right arm :) )

    Great work out ! Awesome 6H AM gang & atmosphere :)

    Reply
    • Wendy 19 June 2012 at 8:02 am #

      Oopss .. Time: 16:55

      Reply
  2. Ashley 19 June 2012 at 8:22 am #

    Good Job Wendy ;)

    4 Rounds:
    20 Med-Ball Cleans 10#
    25 Standing Lunges
    10 Right-arm KB Snatch 26#
    10 Left-arm KB Snatch 26#

    15:35

    Great workout! Used my left arm for the first time in months…it’s coming around the bend, so figured I’d try it. Slow but sure!

    Reply
    • Wendy 19 June 2012 at 9:25 am #

      Good job Ashley !
      It’s a bit scary using a part of your body that has been either injured or “out of commission” for a while heh ! I also think that “slowly but surely” is the way to go :)

      Reply
    • Karine 19 June 2012 at 9:29 am #

      Happy to see that your arm is back – and for sure, slowly!! ;-)

      Reply
  3. Karine 19 June 2012 at 9:23 am #

    Way to go Ladies!! Awesome work!!! Great work everyone!!! :-)

    Reply
  4. CFD 19 June 2012 at 9:26 am #

    This morning I did:

    CFWU x 1

    WOD:
    Four rounds for time of:
    14 pound Medicine ball cleans, 20 reps
    25 standing lunges
    One arm kettlebell snatch, right arm, 10 reps (35# KB)
    One arm kettlebell snatch, left arm, 10 reps (35# KB)

    Time: 28:28, but I finished the WOD!!! and then rushed to work, heeheehee!! ;-)

    GREAT WORK 8AM GANG!! HAVE A GREAT DAY EVERYONE!! :-)

    Reply
  5. Julie L. 19 June 2012 at 8:15 pm #

    Four rounds for time of:
    14 pound Medicine ball cleans, 20 reps
    25 standing lunges
    One arm kettlebell snatch, right arm, 10 reps (35# KB)
    One arm kettlebell snatch, left arm, 10 reps (35# KB)

    Time : 20:52 So happy about the 35# KB snatch!! Thanks Renée for the push! ;)

    Reply
    • Ashley 19 June 2012 at 9:44 pm #

      Wow, Julie that is great! 35# and an awesome time!

      Reply
  6. Le plumber 19 June 2012 at 8:19 pm #

    20 pound Medicine ball cleans, 20 reps
    25 standing lunges
    One arm kettlebell snatch, right arm, 10 reps (53# KB)
    One arm kettlebell snatch, left arm, 10 reps (53# KB)

    Time : 10:28

    Reply
  7. Hines 19 June 2012 at 8:41 pm #

    15:16 as Rxd.

    Reply
    • Hines 19 June 2012 at 8:45 pm #

      Did deadlift for strength.

      banded (blue), overhand grip, clean stance:

      3 x 135, 3 x 165, 3 x 185, 3 x 215, 3 x 235, 3 x 255

      singles (no band), mixed grip, clean stance:

      1 x 305, 1 x 315, 1 x 325

      Reply
  8. Karine 20 June 2012 at 4:21 pm #

    WOW, very awesome work everyone!! Keep it up!!

    Reply

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