Protect your hands during this WOD, pay attention to weight change between 31 and 40 minutes, DRINK TONS OF WATER...You're Welcome.
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| He protects Edmond, He protects 'Merica |
@ 3.2.1.go (0 minutes)
2 K row for time
rest
@ 10 minutes
AMRAP in 6 minutes of:
4 Muscle Ups
8 Thrusters @ (115/75)
rest 4 minutes
@ 20 minutes
800 meter run for time
rest
@ 25 minutes
AMRAP in 6 minutes of
4 HSPUs to a deficit (12 in/8 inch)
8 Muscle Snatch @ (115/75)
rest 4 minutes
@ 35 minutes
Row 1 K for time
rest
@ 40 minutes
With a 6 minute time cap:
3 rounds of:
5 Shoulder to OH (185/115) take weight from ground
15 Bar facing Burpees
rest 1 minute
@ 47 minutes
400 meter run for time
rest
@ 50 minutes
With a 10 minute time cap:
4 rounds of:
5 Power Clean @ (185/115)
10 Pull Ups
15 Wall Ball Shots
Saturday:
ReplyDeleteStarted with a disappointing set of Front Squats, but then...
SH Press: 115# - 10,10,8 (10RM PR)
Deadlift (no TnG) - 1x5@365# (5RM PR)
Posting this for Brad and myself.
ReplyDeleteSunday Funday - Roomies! Edition
10 min AMRAP: (each partner does a round)
2 Axle Lunges 135# (L+R=2; front rack)
2 CTB Pullups;
4 Axle Lunges, 4 CTB Pullups;
6 and 6...so on.
--We got through the rd of 14's.
After 3 min rest -
Each partner must do half reps anyhow...
For Time:
60 KB swings - 2 pd
90 Box Jumps 30"
60 TTB
90 Ball Slams 40#
--14:46
After 6 min rest- "You go, I go"
Burpees 10-8-6-4-2
Alternating 70# DB Snatch 2-4-6-8-10
--8:18
Roomies don't just room together, we roll together.
@ 3.2.1.go (0 minutes)- 7:23
ReplyDelete@ 10 minutes - 4 Rounds
@ 20 minutes - 3:50
@ 25 minutes - 2rds 4 HSPU (135#)
@ 35 minutes - 3:46
@ 40 minutes - 2rds + 2 BFB
@ 47 minutes - 1:30
@ 50 minutes - 10:12 (5 strick PU's instead of 10)
Good SuckFest #3!!! Thanks.
I scaled everything and it still sucked I barely finished
ReplyDelete