warm up
100m row/run
1 minute rest
6x
then...
10 spidermans
21' lid hand walk
2x
*ALL EXTRA CREDIT IS OPTIONAL*
**EXTRA CREDIT**
PICKK 1 OR 2 FROM BELOW
*ALL EXTRA CREDIT IS OPTIONAL*
**EXTRA CREDIT**
PICKK 1 OR 2 FROM BELOW
Olympic
Snatch w/ pause at knee
*warm up to weights*
80% x 1
85% x 1
90% x 1 x 2
Westside
Good morning back squats
6 sets x 3 reps
H.A.P- Heavy As Possible
Running
300m
2 minutes rest
8x
WOD
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
POST TIME AND EXTRA CREDIT TO COMMENTS
9:59(135#)
ReplyDeletePeanut- 6:00 @ 75#
ReplyDeleteThis was a good WOD!!! I can't believe how fast Speal did this WOD, that guy is NOT human!! I was surprised at how well I was able to move the 75# today so after the fact I think I could've gone a little heavier, but I got a really good "sprint" out of it...at least it was a sprint for me!!
Jack- 7:33 Rx
ReplyDelete