Warm Up
450m run
then...
5 Burpees
10 Dynamic Toe Touches
15 Squats
3x
then...
5 Burpees
10 Dynamic Toe Touches
15 Squats
3x
WOD
AMRAP 10
5 Hang Power cleans(155lbs/105lbs)
7 Toes to bar
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CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Strength
Back Squat
5 sets x 7 reps @ 74%
Accessory Work
-Banded or weighted leg curls
3 sets x 20 reps
-Back Extensions
3 sets x 20 reps
Endurance
500m run
2 minutes rest
4x
Row
500m row
2 minutes rest
4x
POST SCORE TO COMMENTS
POST SCORE TO COMMENTS
Back Squat:
ReplyDelete5x7 65Kg (143#)
WOD = 5+5 (40Kg = 88#)
I got SUPER irritated with this b/c half my battle was slippery hands. I could've gone heavier and faster altogether, but oh well. No excuses right?!
Hook Grip bebe!!!
ReplyDeleteI did, but it didn't help. I had faucets coming out of my pores.
Delete5 + 4 (155# 3 rounds, 135# from round 4, T2B 1st round, leg raises from round 2)
ReplyDelete