Wednesday, 12 January 2011

Captain - 12/1/11

CAPTAIN
Baseline: Run 1 mile
Strength: Work to 1RM Weighted Pull-up
Stamina: 5 rounds, not timed: 3 x WPU @ 90%1RM, 2 x Rope Ascent, Bear Crawl 50M
Work Capacity: "Captain" 5 rounds. AMRAP in 5 minutes of below. 1 minute rest between rounds:
4 x Power Clean (135#)
8 x 1 arm snatch (40#, 4 each side)
12 x Double Unders
Durability: Run 1 mile. Plank Hold 2 x 3 minutes each. Active Stretch or yoga

Am

Baseline: Run 1 mile - on a boat
Work Capacity
"Captain"

5 rounds. AMRAP in 5 minutes of below. 1 minute rest between rounds:
4 x Power Clean (135#)
8 x 1 arm snatch (40#, 4 each side) - used a 20kilo K.B
12 x Double Unders
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1 comment:

  1. SiMac12 January 2011 at 00:49

    on the C2 for the baseline then hit up Captain

    used a 20k K.B - tough but good wod hit 5 complete rounds rnd 1 and 2 then 4 complete rounds for the next 3

    pm will be strength and stamina

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