Workout of the Day
Warm-Up: 400m row, 40x Air SquatsStrength: Max reps unbroken push-press (155#/105#), max reps unbroken push-press (135#/95#), max reps unbroken push-press (115#/75#), max reps unbroken push-press (95#/65#)
* Rest 1 minute between each effort and set your bar up so that you can simply strip plates off to get to the next working weight
Work Capacity: 3 Rounds for time of:
* 400m run
* 30x Box jumps (24"/20")
* 30x Wall balls (20#/14#)
Extra Credit: EMOTM 10 minutes of:
* 10x Toes-to-bar
Post results to comments.
Strength: did thrusters 10,10,10,12 didn't push too hard on this form improved though.
ReplyDeleteWork cap: decided to jump in on the class Wod: 12' : 10 box jumps 85 double understand 6 thrusters 95#. 5 rounds+2 thrusters. Basically just double under practice and I worked my thruster form.
Strength: rx'd 7, 13, 21, 23
ReplyDeleteWOD: did it, but forgot to track my time!
since i knew i would not have time to do both friday's and thursday's WOD, decided to mix things up and make it interesting
ReplyDeletewarm up: done
strength: thursters max reps unbroken @ 145# 4 reps, 125# 6 reps, 95# 11 reps
work capacity: 18:35
extra credit: done
Warm up: Done
ReplyDeleteStrength: @ 125# 8, 105# 13, 85# 18, 65# 26
Work capacity: did it, but forgot to track my time as well.