warm up
450m run
then...
3 rounds of OHS "Cindy"
For Time:
Chest to Bar Pull-ups
Overhead Squats (135lbs, 95lbs)
*1 rep of each, then 2, then 3, then 4, etc until you get through 10 reps of each.
POST SCORE TO COMMENTS
---------------------------------------------------------------------------------
*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
Extra Credit
Westside
Max Effort Bench
2 board press
*warm up then go for it
**take 3 heavy attempts
*** this only happens with a spotter no exceptions
Accessory Work
Barbell JM Press
3 sets x 20 reps
banded press downs (light)
1 set x 100 reps
Endurance
1 mile run
Row
1000m row
Swim
1400m swim
First: Back Squat
ReplyDelete12x2 EMOM 55Kg (121#)
Only down to bench, which is about 24in, but fast on up.
I FINALLY got around to doing this WOD, but it took me FOR.E.VER. It's amazing how much you slow down when you can't drop (throw around) the weight.
Also, I had to do it from rack position in case I did drop it mid-squat, I had to set up the racks. That means I didn't clean the weight every time, but I did push press it from behind the neck.
Bad news: 27:15
Good news: ALL (100%) of my pull-ups were kipping (WHAT?!?!?!?!)
Also, I forgot to tell you guys about the other day: As I was walking to the gym I spotted a naked man sitting in a lawn chair on the sidewalk under some trees, just cruising. Funniest thing I've EVER seen and couldn't quite believe my eyes.
At least he was acting appropriately. Last year, as I walked by a construction man on break, he unzipped his pants, pulled his thing out and started fondling himself. My walk immediately became a run. Funny, he didn't touch me and I felt completely violated. GROSS!
16.5 days left.
Oh yeah, my weight for OHS = 45Kg (99#)
Delete