Video from last Wednesday...
-Option A-
Warm Up:
400m run
15-10-5 of:
53lb/16lb swings
20lb jumping ball slams
Work:
"The Goods" (scaled)
One round for time of:
400m run
135# push press/jerk x 10
135# hang squat clean x 10
135# deadlift x 10
-3min rest
400m run
115# push press/jerk x 15
115# hang squat clean x 15
115# deadlift x 15
-3min rest
400m run
95# push press/jerk x 20
95# hang squat clean x 20
95# deadlift x 20
Scale as needed but ensure load decreases for each round.
Subtract 6mins from total time for score.
SOURCE
-Option B-
Warm Up:
400m Run
15-10-5 of:
forward jumps
deadlift @ 135lbs
double unders
Work:
10-8-6-4-2 of Deadlift @
155-185-205-225-245
Then,
4RFT of:
10 Deadlift @ 185lbs
20 Double Unders
30 Situps
400m Run
Post your "A" or "B" and your time to comments
Some friendly advice:
ReplyDeleteWarm up properly,
always pay attention to the load,
and be thankful for your health.
I sure wish I could partake in "The Good" with everyone today. It looks like a really good one. PSG has it planned for today as well.
Hit it hard for me.
One final note...
For those of you with 100% health, don't take it for granted. Go all out and don't waste it. Potential means nothing if you don't execute.
Worlock - 14:40, beast - 16:40, trickle - 17:55, 5150 - 20:00
ReplyDeletejoy - 12:30
Becca - 19:40
"B"
ReplyDeleteWarm Up:
Deadlift went ok. Don't think my shoulder is going to keep me from that lift.
Work:
18:45
That was tough. Double unders and deadlift, two of my main weaknesses.
A good one, metabolic hit over and over.
i owe you dudes an apology. after talking to clint, i realized my mistake. i don't know if i was too anxious to get started, or what. but, i did hang cleans, without squatting. i'm gonna have to redo this WOD, to get an accurate time. it probably won't be tomorrow, but i hope to correct it soon. sorry guys. now i have some carrots to chase.
ReplyDeleteGoob, I bet it was still a good workout. Those mix running and multi movement workouts are my favorite.
ReplyDeleteit was a great workout. but, i sold myself short. i'm looking forward to doing it the right way. sorry again.
ReplyDelete