Workout of the Day
Warm-up: 15-12-9 reps of:* Thrusters (45#)
* Hang power cleans (45#)
* Push-ups
Strength: 5x3 Thruster AHAP alternating with 5x10 pistols (20# vest, alternating legs each rep)
Work Capacity: "Fat Elizabeth" 21-15-9 reps for time (w/ 20# vest) of:
* Power cleans (185#/125#)
* Ring dips
NOTE: Power cleans instead of the typical squat cleans for this version of Elizabeth
Extra Credit: 4x400m run w/ 1 minute rest between efforts
Post results to comments.
Strength: (kg) 40 45 50 55 60
ReplyDeleteWC: 9:23 w/ 60kg and regular dips