Oly Strength
1. Snatch High-Pull - 1 x 3 @ 70%, 3 x 2 @ 75%
2. Snatch
10 min to find Heavy Single then, 4 x 2 @ 80% of Heavy Single weight
3. Clean & Jerk
10 min to find Heavy Single then, 4 x 2 @ 80% of Heavy Single weight
1. Snatch High-Pull - 1 x 3 @ 70%, 3 x 2 @ 75%
2. Snatch
10 min to find Heavy Single then, 4 x 2 @ 80% of Heavy Single weight
3. Clean & Jerk
10 min to find Heavy Single then, 4 x 2 @ 80% of Heavy Single weight
Grunt WOD
With Weight Vest (20/10#)
With Weight Vest (20/10#)
25 Double unders
10 strict pull ups
25 Double under
Then:
7 min AMRAP
25 Meter HEAVY Prowler Push
5 Hang power cleans (205/125)
10/5 Bar Dips
Then:
Shed the vest
500 meter Row (10 seconds off PR)
30 HSPU
WOD
Class WOD
Class WOD
Post loads and times to comments
Wasn't sure I'd be able to get the Grunt WOD and the Class WOD at OKC after work today (timewise), so I did a workout at lunch with a partner that I improvised.
ReplyDeletePartner A Rows, while Partner B does a triplet of 12 Push Presses 95#, 12 Lunges with 95# in front rack (6L+6R), 12 Burpees.
When Partner B is done with the triplet, they switch. Caveat: WOD does not end until the rower hits 2500m. We did it in 11:41.
Will be at OKC after work (hopefully by 4:30) to get in the Strength/Gruntwork.