2 weeks until the Anarchy in the OK event. Are you training hard? Are you resing and recovering properly? Are you eating right? Last couple of days to really test yourself, Get to work!!!
Warm Up:
Muscle ups- 5 sets with the 1st set being max reps, and the other 4 being sets of 3/5/7 unbroken reps.
* If you do not have muscle ups take 20 minutes to work on technique and progression.*
SWOD:
Starting with an empty bar, you will have 7 minutes to find a 1RM ground to overhead anyway. This can be achieved with clean and jerk, snatch, or any crazy way you can get the bar from the floor to locked out overhead. Be smart with your weight jumps and time management!
Muscle Endurance:
Every minute on the minute for 10 minutes perform:
2 Power cleans 205/135
20 Double unders
WOD:
For time complete:
400m run
50 Push Press 75/55
400m run
35 CTB pull ups
400m run
20 Box Jumps 30"/24"
Warm up- muscle ups 5x7
ReplyDeleteSWOD- Heavy Power clean- 255
Heavy Jerk- 325
ME- 185lbs
WOD- 14:22
took a rest day on Tues 5/29, but did this WOD on Wed 5/30
ReplyDeleteSkill:
hspu 7/7/7/7/5 (unbroken sets)
3x10 alt. pistols
SWOD:
7 mins to find 1RM clean & jerk
155/175/185/195/200
ME:
EMOTM for 10
2 power cleans 185#
30x double unders
WOD:
for time
400m run
50x push press 75#
400m run
35x CTB pull ups
400m run
20x box jumps 30"
TIME 12:37