warmup:
dynamic
15 russians
wheel barrow walk
5 box jumps
x2
WOD 1:
3 dual bent over row
3 dual cleans
3 dual front squats
3 dual alt push press (6 total reps)
3 dual thrusters
7 sets
w: 12, 12, 14, 14, 14, 16, 16
m: 16, 16, 20, 20, 20, 24, 24
ideally do unbroken sets, and try
not to put the bells down when
working the same load.
WOD 2:
partner tabata wod
8 total minutes
power swing 20/10
lunge 20/10
total reps
w: 16
m: 24
WOD 3:
team wod
3 minutes of work with a sub every 1minute
seated sled pull
on the back sled pull
standing sled pull
1: rx weight, but not unbroken
ReplyDelete2: 273, rx with woody
3: with randy and rachel, unsure of reps
but good fun had by all.
1:16/20/22 not unbroken - couldn't eek out the thrusters on either set I did @ 22K.
ReplyDelete2: 275, rx - All I know is we smoked our male competition and they stated making accusation :)
3: just went hard.
1. Rx weight but last two sets broken. The front squat - push press - thruster complexes were rough
ReplyDelete2. 273 Rx with Rob
3. Pulled hard, also