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| Dixon... #rawtalent #athlete #getwellsoon #theBHTbeast |
All WODs to be completed with same gender partner
WOD 1:
4 Rounds of:
1 Min Max rep partner snatch (alternate every 2 reps)
30 seconds rest
Weights increase each round.
Round 1: 115/75, Round 2: 135/95, Round 3: 155/105, Round 4: 185/115.
The team will change weight during 30 second rest. Members must alternate every two reps.
Round 1: 1 pt/rep, Round 2: 2 pts/rep, Round 3: 3 pts/rep, Round 4: 4 pts/rep
Rest 90 seconds
WOD 2:
5 Min AMRAP
30 Toes to Bar
30 Alternating Pistols
Teams of two will complete reps with one partner working at a time.
They may switch at anytime.
Score is total reps.
Rest 2 minutes
WOD 3:
With a 4 Minute Time Cap
Partner 1 completes 400 M Run
Partner 1 tags partner 2
Partner 2 completes 500 M Row
Score is total time or 4 minutes + total meters not completed.
Rest 2 minutes
WOD 3:
With a 4 Minute Time Cap
Partner 1 completes 400 M Run
Partner 1 tags partner 2
Partner 2 completes 500 M Row
Score is total time or 4 minutes + total meters not completed.
Saturday:
ReplyDeletePower Cleans (TnG) + Jerk - 4x3@190#, 3@195#, 3@200# (10# 3RM PR)
Deadlifts - Worked up to 5@350# (no TnG, all dead-stop)
1 mile, 100# sled drag - 18:15 (give or take 100-200 yards and my sled only has two thin rails as points of contact...but the last 400m was uphill)
FINALLY feeling great!
Sunday:
ReplyDeleteOHS - 3x5@190#(4 on last set)
HBBS - 3x10@220#(11 on last set)
EMOM - 6 Power Snatches @ 115# (not really that productive after OHS and HBBS, but I got practice doing a light weight a lot when fatigued)
Can't wait to start metcons again when I'm medically cleared Wednesday!