warm up
450m run
then...
10 squat press out hold (10lbs/5lbs)
5 goblet squats (10lbs/5lbs)
5 pass throughs
3x
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Strength
Back Squat
5 sets x 3 reps @ 81%
Front Squat
10 sets x 3 reps @ 86%
Strongman
Zercher Deadlift
5 sets to find top weight
Endurance
400m run
1:30 rest
4x
Row
550m row
1:30 rest
3x
Airdyne
30 second sprint
1 minute rest
8x
*for max calories
Swim
100m swim
3 minutes rest
6x
WOD
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (53lbs/35lbs)
60 Sit-ups
70 Burpees
40 Pull-ups
50 Kettlebell swings (53lbs/35lbs)
60 Sit-ups
70 Burpees
POST TIME AND EXTRA CREDIT TO COMMENTS
Can't get into handstand position.
ReplyDeleteCan't do sudden hip ext, so no swinging.
Can't bend over quickly, no burpees.
So, here's MY wod:
30 OH Press (30Kg) (which ended up being push press, so should I just call it "shoulder to OH"?)
50 pull-ups (jumping off DBs)
80 sit-ups
12:00 On the MONEY!
Extra Credit: Front Sq. 10x3 50Kg (slow!)
Peanut- Back Squat @117#, Front Squat @ 96#
ReplyDeleteJack- Back Squat @ 295# (wide stance), Front Squat @210# with FS Harness