warm up
450m run...
5 push ups
5 pull ups
5 squats
4x
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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
Strength
30 GHD sit ups
Olympic
Snatch
5 sets x 1 @ 75%
5 sets x 1 @ 75%
Endurance
1 mile run
Row
1600m
Swim
1600m
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WOD
"If 08 was 12"
5 Deadlifts (315lbs/205lbs)
10 bar facing burpees
5 rounds for time
POST TIME AND EXTRA CREDIT TO COMMENTS
10 Toes-to-Bar
ReplyDelete10 OHS (30Kg)
5RFT
3,2,1, GO!
*hops up on pull-up bar* (swing swing, trying to find timing* "1! 2! oh my gosh, rragh! 3!" (swing swing swing) "4!" *drops, rests* "Yeah, that's getting changed to 5 Toes-to-Bar..."
I really know how to stick to my guns!
In the end:
5 Toes-to-Bar
10 OHS 30Kg
5RFT = 10:42
Extra Credit:
Bench Press 8x2 45Kg -No spotter so couldn't try 50Kg and they don't have anything smaller than 2.5Kg plates (That's an 11lb jump every time!) I'm sure I could do something in between. Oh well.
Pull-ups 8x2 jump up off DB, eccentric for 5 sec