-Warm Up-
KB Complex:
20 x Two Handed Swing
10 x One Arm Swing (each arm)
10 x Snatch (each arm)
10 x Figure 8 (front-to-back)
10 x Figure 8 (back-to-front)
10 x Goblet Squat
10 x Standing Press (each arm)
10 x One Arm OHS (each arm)
20 x One Arm Swing (alternate above head level)
-Work Out-
For time:
1 Rep of "Bear" 115#(75#)
21 Push-ups
21 Box-jumps 24"
21 Ball-slams 20#
3 Reps of "Bear" 115#(75#)
15 Push-ups
15 Box-jumps
15 Ball-slams
5 Reps of "Bear" 115#(75#)
9 Push-ups
9 Box-jumps
9 Ball-slams
BEAR: Power Clean, Front Squat, Push Press, Back Squat, Push Press
SOURCE
Post time to comments
Elliptical 60 minutes
ReplyDelete540 calories burned
5.53 miles
The Wods for me will start again next Tuesday, I will be ready.
205, rx, 11:46
ReplyDeleteJake: 11:46 85
ReplyDeleteRookie: 11:23 95
Beastmaster: 8:31 115
Clint: 7:51 115
Neal: 7:21 95
Joy: 10:08 45
Edit-
ReplyDeleteJake 11:23 @ 85
Rookie 9:29 @ 95
Sorry, I was still recovering when I posted the times earlier
Working on something to help me refocus. Short term/Long term plan, goal, whatever you want to call it. Kick in the ass. Should have more info before the weekend is over. Great job everybody. I am not happy with my performance(s). The person keeping me from being where I want to be states back at me in the mirror everyday, but we have not been communicating very clearly as of late.
ReplyDelete