warm up
2 rounds:
bear crawls x 15
rope climbs x 2
focus/skill
deadlift @ 85% 1RM
3 x 3
workout
tabata mash up @ each station
w/ 2min rest between:
-c2 rower (for calories) / 115# snatch
-burpees / 115# sdhp
-c2b pull ups / 115# thrusters
-air squats / 115# push jerk (w/ rack)
-ring dips / 115# squat clean
score is total reps of each movement from each station
i.e. 55cals/28snatches, 45burpees/25sdhp, etc.
exciting wod today. I will post our scores after I find out what bou has done!
ReplyDeletecaleb.rx.279 total
ReplyDeletesubbed sdlhp 30kg for the c2 row.
ReplyDeletebou:53 sdlhp 30kg,15snatches/ 32burpees, 29sdlhp 115# /27 c2b,18thrust./83 Squats,32 PJ/
39 ring dips, 16 squat cleans
Lisa:sdlhp and snatches w/45#bar 68 ; burp and sdhlp:17/26, pull ups w/band and thrusters: 17/17, squats and pj: 55/20, ring dips w/ band and sq: 23/12
rob: 44/12, 30/16, 30/16, 80/24, 36/20
Thanx CFJax
Base gym and this wod was not going to work
ReplyDeleteBack squat
135 x 3 x 3
175 x 3 x 3
210 x 3 x 3
135 x 15
Rest
afap
100 double unders & 15 #45 ohs
75 d/u & 15 #45 ohs
50 d/u & 15 #45 ohs snatch
Liberating my weakness one day at a time.
rx. 307 total, Can't remember the breakdown, probably due to the post migraine that lasted about an hour.
ReplyDeleterx. I will cosign the post migrane...265, had nothing left on the last couplet.
ReplyDelete