450m run
then...
4 push ups
8 PVC OHS squats
10 PVC triceps extensions
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Westside
Slingshot Bench Press
8 sets x 2 reps
Strongman
rest day
Endurance
rest day
Strongman
rest day
Endurance
rest day
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For time:
155 pound Overhead squat, 10 reps
10 Box jump overs (24/20)
185 pound Power clean, 10 reps
10 Toes to bar
10 Bar muscle-ups (30 pull up sub)
10 Toes to bar
185 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs (24/20)
155 pound Overhead squat, 10 reps
POST TIME AND EXTRA CREDIT TO COMMENTS
"Give Me Ten"
ReplyDelete10 walking lunges
10 push-ups (NO KNEES!)
10RFT = 12:20
broad jump = 206cm (81.1024inches) Saw the videos on FB and wanted to try...it's def more fun with friends, will retest in time, I have nothing to compare this too
ReplyDeleteTerry- 20:17. Ohs 45#, box j 24", thruster and power clean 95#, kip pu's. Good wod. It's a love hate relation....lol
ReplyDelete22:19(115#ohs,135# thrusters, 165# power cleans,leg raises, jump pull ups)
ReplyDelete30 OHS, 50# thruster, 80# power clean 16:33. That was fun!
ReplyDeletePeanut- 18:33 (55# OHS, 65# Thrusters, 100# Power Cleans) and ALL 10 Bar Muscle Ups!!! YAY!!
ReplyDeleteGet it, girl!! That's awesome!
Delete