Workout of the Day
Warm-Up: 3x Burgener warm-up (snatch) @ 95#/65#Strength: 5x1 Snatch (full squat) @ 95%
Work Capacity 1: 5 Rounds of:
* 12x Back Squats (bodyweight)
* 9x Front Squats (bodyweight)
* 6x OH Squats (bodyweight)
* Rest 2 minutes between rounds
Work Capacity 2: "Jackie" for time:
* 1000m row
* 50x Thrusters (45#)
* 30x Pull-ups
Extra Credit: EMOTM 10 minutes:
* 8x Pistols (alternating legs -- 4 each)
* 8x T2B
Post results to comments.
Did WC#1 and #2 Yesterday:
ReplyDeleteWc#1: Did 3 Rounds @ 165#, 2:25, 2:12, 2:17. First round went right from back squats to front squats, next two rounds dropped between each set. Be impressed if anyone can do an unbroken round at bodyweight on this.
Wc#2: 6:45, wasn't really a good effort.
Strength: did all five at 165
ReplyDeleteWC1: Finished in 18:45 as rx'd (165#). Taking out the 8 minutes of rest, that's an average of 2:09/round. I used the rack to transition the lifts.