Footage of "the masacre"...
Warm up
3 x burgener with pvc
2 x burgener with bar
1 x barbell complex with bar
20 double unders
15 swings @ 53
10 burpee pullups
5 knee jump / box jump combo
(complete one knee jump followed immediately by one box jump)
review: overhead squat
(grip position/stance width/knee tracking/active shoulder/sit back/spread the bar/breathing)
pvc x 12
45 x 10
65 x 8
95 x 6
115 x 4
135 x 2
Work
For time:
20 box jumps @ 24 / 20
18 situps
16 pushups
14 squat jumps
12 pullups / jumping pullups
10 hang power clean @ 135 / 65
8 front squat @ 135 / 65
6 pushpress or jerk @ 135 / 65
4 back squat @ 135 / 65
2 ohs @ 135 / 65
-----rest 4:00 minutes-----
repeat @ 115 / 55
-----rest 4:00 minutes-----
repeat @ 95 / 45
Extra
max burpees in 3 minutes
Post your total work time (start to finish MINUS 8 minutes) plus burpee score to comments
holy crap!
ReplyDelete21:49, migraine headache 21:48. Beaten by nature and whatever else got in the way of an otherwise good workout.
ReplyDeletecabana. 199bw. rx. 16:51. 50.
ReplyDeleteclint. 176bw. rx. 14:43. 43.
5150. 198bw. 115/115/95. 25:32. dna
This was a reminder to us all to focus on our weaknesses. The ohs was a large obstacle for some that required the trip to grind to a halt. For others it was a small and quick detour. Either way we need more focus in this, and other areas of weakness. You can expect to see more prodding of the armor between now and the games. We should have been doing it a long time ago.