warm up
200m run
4 spidermans
4 pass throughs
4 broad jumps
2x
then...
find ground to overhead weight
WOD
4 rounds
30-Double unders
20-Ground to overhead (115/75)
10- Bar facing burpees (lateral jump over bar)
POST TIME TO COMMENTS
-------------------------------
*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Strength
Back Squat
10 sets x 3 reps @ 81%
Front Squats
Front Squats
5 sets x 3 reps @ 86%
2) Row
100m
1 minute rest
8x
3) Airdyne
max calories in 10 minutes
even minutes hard
odd minutes easy
4) Swim
800m
Well, did this one sort of wrong too. I'm on a roll!
ReplyDelete35Kg
-burpees were facing the bar w/ lateral jumps, but not over the bar. I failed to note that part down.
-I made myself do my first 5 and last 2 reps of Grnd-2-OH as Snatch and I actually missed one behind me on the 2nd round. haha Whole gym stopped and stared, and even though I had my own music in my ears, it wouldn't surprise me if even the gym's music stopped and there was a record scratch. I miss chalk, it would've helped.
4RFT = 27:07 (ie: eternity)
Extra Credit:
Back Squat 65Kg 10x3
Front Squat 55Kg 5x3
29:20 (singles, 111#)
ReplyDeleteDid double unders for the 1st round and switched to 90 singles for each of the following rounds.
Peanut- Back Squat @ 117#, Front Squat @ 96#
ReplyDeleteJack- Back Squat @ 295# (half regular, half wide stance), Front Squat @ 241#
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ReplyDelete