KILO BLOG

January 16, 2013

563575_384960094925089_1044216984_nWhat you reject is what you acquire. What you judge is what you become. What you fear is what you attract. What you give is what you get. Live your life, every moment, the way you want the world to be.

RX:  Power Clean + Hang Clean and Jerk 5×2 @ 90%. Then, 7 rounds for time of 20yd Sprint, 10 (5 each side) Barbell Bulgarian Squats (30/40). Take 30sec. rest between rounds.

Gold:  Power Clean + Hang Clean and Jerk 5×2. Then, 7 rounds for time of 20yd Sprint, 10 (5 each side) Barbell Bulgarian Squats (20/30). Take 30sec. rest between rounds.

Silver:  5×5 Med Ball Clean + Vertical Toss. Then, 5 rounds for time of 20yd Sprint, 10 (5 each side) Bulgarian Squats. Take 30sec. rest between rounds.

Endurance:  3×5 Depth Jumps to 2nd box (max height), Short Shuttle x5.

Men’s S&C:  REST

Competitor:  RX, Endurance, Strict Pullups 3×8 Max Weight, and 3×10 Barbell Curls

27 thoughts on “January 16, 2013

  1. PC/HC/Jerk: 50, 52, 55×3
    WOD: 8:48 Rx – time on the board is wrong…forgot I started 10 seconds in

      1. HA! Not as strong as you, little Ms. Dynamite! 🙂 Honestly thanks for the push, I always lift heavier and push myself more when I’m sharing with you!

  2. Clean complex: 45 able to full squat 45 finally
    wod 10:15 jogged 20 yds, 20k.L leg couldn’t take any more weight but I finally discovered hamstrings on that leg…its been awhile haha

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