warm up
200m run
2x
then...
10 OHS
5 push ups
3x
WOD
In 7 minutes complete:
15- Power clean & Push press/jerk (75/55)
15- Power clean & Push press/jerk (95/65)
15- Power clean & Push press/jerk (135/85)
Max reps Power clean & Push press/jerk (165/105)
*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
Extra Credit
Strength
warm up
3 sets x 3 reps HSPU
Strict Press
5 sets x 2 reps
H.A.P
Assistance work
Standing Triceps Extensions
3 sets x 20 reps
Endurance
50m sprint
walk to start as rest
10x
Row
500m row
2 minutes rest
3x
Swim
20m sprint
10x
*rest as needed
Well, I finished all 3x15, had my 45Kg on the bar right as the beeper went off. LAME-O!! So I did 2 reps for kicks, just to do 45Kg after being fatigued. I was not moving fast at all. And I kept having to yell "NO!" as boys kept trying to take my plates away.
ReplyDeleteMine was a hair different b/c I only have 5Kg (11#) increments to go by.
15 x 25Kg (55#)
15 x 30Kg (66#)
15 x 40Kg (88#)
*after beep* 2 x 45Kg (99#)
Now that I think about it, I should've changed to 50Kg (110#). What a wimp. Ah well, next time!
Strict Press:
40Kg x 1 PR
I don't know that I've ever recorded a PR so I just jotted this down to give me a starting place. And since I could only do 1 rep with 40Kg, I dropped to 35Kg and just did as many as I could for 5 sets.
35Kg (77#) x 4,5,4,4,4
43 reps (rx)
ReplyDeleteTerry - 36 reps (75,95,125) Extra credit strict press and standing triceps (120, 50)
ReplyDelete