warm up
450m run
then...
10 OHS
8 throughs
3x
12 min AMRAP:
2 Hang power snatches (50% of 1RM overhead squat)
5 Overhead squats
8 Hand release push-ups
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Extra Credit
Strength
Back Squats
4 sets x 9 reps @ 77%
Endurance
400m run
1:30 rest
4x
Row
500m row
2 minutes rest
3x
*LOVE those legs in the pic!*
ReplyDeleteI tried testing OHS today. I got up to 60Kg, but couldn't squat...too shaky/scared of dropping. Fail. So I decided to just do 30Kg for WOD anyways cause that's super do-able.
Back Squat:
4x9 70Kg (154#)
This was hard! I actually said to myself "I BETTER get stronger after this!" haha
WOD:
30Kg (66#)
8+2
100m x 6 (2min rest)
ReplyDelete1. 15:68
2. 14:59
3. 13:97
4. 14:09
5. 18:03 (hammy again!)
6. 26:??
200m x 3 (3min rest)
1. 57:??
2. 46:??
3. 44:??
I finished for the sake of finishing because the pull this time wasn't so bad, but I DEF felt it. I immediately stretched. I wasn't limping so decided to go do some fun extras in the gym.
Pendlay Row:
8x2 45Kg (99#)
Pistols 3x5 (each leg) 2.5Kg DB
HSPU 3x3 (I'm getting lower than before, but still can't touch head to ground.)