focus
shoulder press
-80% 1RM
-3 x 3
workout
15-10-5 of:
135# power cleans
ring dips
shoulder press
-80% 1RM
-3 x 3
workout
15-10-5 of:
135# power cleans
ring dips
-score is time of completion
5min rest
8min amrap of:
135# squat cleans x 5
2pood full kb swings x 10
5min rest
8min amrap of:
135# squat cleans x 5
2pood full kb swings x 10
-score is total work
5min rest
tabata mash up:
135# g2o anyhow
muscle ups
-20secs of work followed by 10secs of rest
-alternate between the two movements for 10 total intervals
5min rest
tabata mash up:
135# g2o anyhow
muscle ups
-20secs of work followed by 10secs of rest
-alternate between the two movements for 10 total intervals
-score is total reps from each movement
okay...soo first day back since the regionals. ouch. i think my cheat week is officially OVER. i was hurting bad this morning.
ReplyDelete15-10-5 @ 95# 4:40
amrap 3 rounds
worked on muscle ups. me v. sister....race to the first mu.
bou.2:56/4 rounds/33 reps. He was out late.
ReplyDeleterob. Had to make a b-day wod. 44 tire flips with weighted vest @ 10kg. Tire's weight? heavy enough. Vid to follow.
1:52, 3rounds, 10 reps.
ReplyDeleteDiscrepancy between the 3 scores...I think so
bw 196. rx. 2:06/ 5 rnds./ 32 reps.
ReplyDeletetire flips from yesterday.
ReplyDeletehttp://vimeo.com/12307887
Nice vid Rob, Happy B-day.
ReplyDeleteNice one Rob.
ReplyDelete