-Warm Up-
4 x Barbell Complex (light)
i.e. 45, 55, 65, and 75lbs
Barbell Complex equals 6 each of:
-Dead Lift
-Bent Over Row
-Hang Power Clean
-Front Squat
-Push Press
-Back Squat
-Pushup
-Workout-
Pick one of the following:
A. 50 Burpee Pullups for time
(chest to deck / chin over bar)
B. 30 Renegade Man Makers for time
(2 x 25lb dumbbells)
-Bonus-
500 or 1,000m row for time
Post time(s) to comments
BW 207, RMM, rx
ReplyDelete7:01
•••
Left a lot out there, this was tough, especially on the shoulders but I did not want to push it the day before a golf tourney.
*Bonus*
500M Row @ 1:43, no PR, but the rowing room feels eerily like a sauna. Great Friday Fun
Nice batch of single modality WODs! It should taste like your sucking on a penny after wards :)
ReplyDeletewords of wisdom for today:
ReplyDeleteIf the doc tells you not to drive because of the morphine he gave you; its a good idea not to work out either
warm up +
7:59 burpee pullups
i thought i was going to die of a heart attack."somebody take me to the hospital!!"
Clint - 175
ReplyDelete50 bpu
5:05
goal was sub 5
(I'll get sub 4:30 next time)
Beastmaster - 188
30 RMM rx
4:35
5150 - 202
30 RMM
6:59*
*under review, therses some suspicion of questionable movement pattern
I forgot to mention how incredibly WRONG my 500m row went. I had a pretty solid pace in the 1:30-:31 range for the first 250, then I started to have some doubts and got a little worried. Then, with 200m left my average was 1:32.5 and I HIT THE WALL. I mean the kind of wall you read about. My legs gave out, I thought my lungs had stopped working, and my body and mind literally SHUT DOWN. It took all I had to finish and after I stopped shaking and took a look at the display, my end time was nearly 10 seconds higher than my current PR, 1:43.5 vs 1:34.9
ReplyDeleteI learned a lot during that few minutes today.