WU
DROM (Dynamic Range of Motion)
Sprint 20 yards
Sprint back 20 yards
Backwards run 20 yards
Turn and backwards run 20 yards
Shuffle to the left 20 yards
Shuffle to the right 20 yards
3 ea spider stretch
10 PVC OHS
10 HSPU
20 DUs
Sampson stretch
WOD: "Linda" aka "Three Bars Death"
10/9/8/7/6/5/4/3/2/1 for time:
Deadlift 1 1/2 BW
Bench Press BW
Clean 3/4 BW
DROM (Dynamic Range of Motion)
Sprint 20 yards
Sprint back 20 yards
Backwards run 20 yards
Turn and backwards run 20 yards
Shuffle to the left 20 yards
Shuffle to the right 20 yards
3 ea spider stretch
10 PVC OHS
10 HSPU
20 DUs
Sampson stretch
WOD: "Linda" aka "Three Bars Death"
10/9/8/7/6/5/4/3/2/1 for time:
Deadlift 1 1/2 BW
Bench Press BW
Clean 3/4 BW
Post time and comments
Skills:
Muscle up progression
Turkish Get-up
Skills:
Muscle up progression
Turkish Get-up
Matt-
ReplyDeleteThat was painful,...
deadlifts @ 225 (1.3BW)
bench started @ 175 (1.06BW) then 155
power cleans @ 135 (0.81BW)
in 32:43
...glorious, misery every minute
deadlifts 105# (.87BW)
ReplyDeletebench 80# (.66BW)
cleans 65# (.55BW)- 19:00
ran out of time @ 20:00 starting with 6's
ReplyDelete340 deadlift, 225 bench, 170 clean
Deadlift 95#
ReplyDeleteBench 55#
Cleans 55#
Dont remember time - but pretty sure got a DNF at 20. LOL