Oct 2, 2012

WOD #1: Skills Pistol Squats- Alternating legs 4-4-4-4-4-4
               Strength: Front Squats 5-5-3-3-1-1 (135-185-205-235- 245f-240)

WOD #2: 5 rounds for time
18-14-10-6-2 of Front Squats from the floor @155
2-6-10-14-18 Pistol squats- Alternating legs
Level 3+ 13:25. it hurt very bad and without Roman, Rob and Jake i wouldn't have finished. Thanks guys

WOD #3: Skills. HSPU
3 rounds for quality:
Strict to failure
Kipping to failure
30 sec rest
Round 1: 6-6
Round 2: 4-6
Round 3: 4-4
Just learned today how to kip HSPU

WOD #4: 1 hr mobility

WOD #1: Squat sur une jambe 4 x 4 reps (alterne)
                Squat avec barre devant 5-5-3-3-1-1 (62 kgs- 84- 93- 107- 111f- 109)

WOD #2:
Alterner Squat avec barre sur le devant et squat avec une seule jambe
18 -2
14-6
10-10
6-14
2-18
Barre: 70.5 kgs

WOD #3: Pompes en equilibre
3 x (max stricte + max kipping)
6-6/4-6/4-4

WOD #4: Etirements pendant une heure