warm up
450m run
then...
lid warm up
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Strength
Back Squat
10 sets x 3 reps @ 75%
Front Squat
5 sets x 3 reps @ 80%
Strongman
30 reps log clean and jerk (135lbs/95lbs)
Endurance
1)- 300m run
1 minute rest
5x
2)- Row
2500m
for time
3)- Airdyne
Max calories in 5 minutes
4)- Swim
800m swim
for time
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WOD
21 power snatch (75lbs/45lbs)
100m run
15 power snatch
100m run
9 power snatch
100m run
15 power snatch
100m run
21 power snatch
For time
*WOD courtesy of Pat Sherwood
POST TIME AND EXTRA CREDIT TO COMMENTS
I almost lost my marbles today, but went to do a mile run anyways and on the way back found a gym on another campus, saw people lifting weights thru a window. Un-freakin-real. 3rd time(semester)'s a charm I guess. It only has 1 free weight squat rack, no dropping weights, but at least I can lift something. Game on! I'm so stoked.
ReplyDelete1 mile = 7:07 (I found this to be pretty unreal too, not bad for an old lady)
11:30 rx
ReplyDelete