Workout of the Day
Warm-Up: 3x barbell complex (95#/65#):* 3x Hang muscle clean
* 3x Hang power clean
* 3x Hang squat clean
* 6x Pistol chaser
Strength: 5x5 Deadlift @ 315, 325, 335, 345, 355#
Work Capacity: For time:
* Row 2,000m
* 50x Pistols (alternating legs)
* 30x Hang clean (225#/135#)
NOTE: 17 minute CAP on this WOD; scale appropriately as this is the competition weight.
Extra Credit Skill: 3 Rounds of:
* Max reps double-unders in 1 minute
* Rest 1 minute
Post results to comments.
warm up: done (getting much faster at completion, movements are getting smooth too)
ReplyDeletestrength: decided to rest on the deadlifts because my back was aching real bad from yesterday.
work capacity: finished up to 15x hang clean @ 145#.
extra credit: 34, 57, 67
Strength: 315, 325, 335, 315. My back started rounding at the end so I decided to stop.
ReplyDeleteWC: completed rows and pistols. Did 15 hang cleans at 155
EC: 56, 54, 68
Work Capacity: 11 Hang Cleans Rx'd in the cap, one failed rep. Row was 7:50, started pistols at 8 finished at 11:45, started cleans at 12:05 did all singles.
ReplyDeleteExtra credit: I only kept count on one round but I got 84 with my lifting shoes on.
Warm up: Done
ReplyDeleteStrength: 205, 225, 235, 235, 235
WC: completed rows and pistols. Did 1 hang cleans at 135.
EC: 39, 49, 31