Warm up:
Run 10 Minutes @ 80% effort
Prep hips and shoulders
SWOD:
OHS- 5,5,3,3,3,1,1,1 Going up in weight each set. If you can PR, do it!!!
Muscle Endurance:
Every minute on the minute for 10 minutes perform:
3 Deadlifts @ 70% of 1RM
6 Barfacing Burpees
WOD:
Complete for time:
800m run
30 Thrusters 75/55
30 Pull ups
400m run
15 Thrusters 75/55
15 Pull ups
SWOD: 95/ 115 @5reps; 135/145/155 @3reps; 165/ 175 (new PR)/ 185 (f) @1 rep
ReplyDeleteME: 265#DL
WOD: 13:09 Rxd
SWOD: 5 reps @ 75#/85# 3 reps @ 95/105/115 1 rep @ 125(PR)/ 135(PR) /140(PR) (previous 1rm was 120)
ReplyDeleteME: competed @ 165#
WOD: 17:44 rx'd wow, i was really out of energy...i need to run more :(