Strengtgh
Warm Up with "Junk Yard Dog"
SNATCH
80%x3, 85%x3, 90%x3
WOD - 3 Rounds for time
Run 400m
30 OHS 35/28
21 Pull Ups
*Start & finish run together
*Partition OHS reps as needed, only 1 person working & bar cant touch ground once 1st rep begins (30 total for Pair)
*Both Athletes can perform pullups at same time (21 each)
Post loads/time to comments
did not do the work out tonight (injury).
ReplyDeletew.o.d 1=
on the minute every minute for 8 minutes.
burpee pull ups/max power cleans.
37 p.c
w.o.d 2=
3rounds= 30 step ups/30 air squats/21 ring dips.
14:57.
thanks for the help jody and michael.
strength= worked with james/zinga.
ReplyDelete3@30
3@40
3@45
w.o.d= worked with sierraa.
time=20:01.
great work tonight sierraa.
good to see you stay with it.
looked a bit rough but you did it.
should be proud.
james get your flats out mate.
your lifting was heaps better with shoes off mate.
zinga your a power house mate so young and lifting big weights awesome work buddy.
felt good tonight pull ups let me down a lil.
it was more so my hands then anything.
oh well next time tape up right.