WOD - 6/10/10
Part A - RAW effort
4 sets of max muscle ups
Rest 5:00
Part B
5 Intervals of:
Clean & Jerk 5 reps (loading of 75% of body weight)
Sprint 200 M.
Rest Interval ~ Walk back to the barbell. Record your time for each interval.
Part C
Team mini Cindy (3 rounds)
one person working and alternating team members between each exercise
5 pull ups
10 push ups
15 squats
At the completion of each round BOTH members perform 5 burpees. Only after BOTH have finished the burpees can the next round begin and the order of exercises performed by each member can not be changed. That means if you are gassed after your push ups and you partner does squats you both do burpees you must still do the pull ups even if your partner finishes first and is fresher. Got it?
WOD
ReplyDeleteWarm Up - 2km Row - 4 x 500m Rows
Part A
Ended up doing 4 x 25 Second deadhang, then 4 x 6 push ups- chest to ground on my toes
First round - 15 seconds / 6 push ups
Second Round - 12 Seconds / 6 Push Ups
Third Round - 18 Seconds / 6 Push Ups
Forth Round - 25 Seconds - HIT A GOAL TONIGHT / 6 push ups
Part B
5 Intervals of:
Clean & Jerk 5 reps (loading of 75% of body weight)
Sprint 200 M.
Rest Interval ~ Walk back to the barbell. Record your time for each interval.
Did the clean and jerks at 40kg tonight- didn't want to go heavier and risk any injury to the shoulder- got through the clean and jerks fine at 40kg.
The run- that was supposed to be a sprint - just tried to get through all the running without stopping and running the whole way which I did.
Just happy I hit my goal of getting a 25 second hang, which is awesome- hands are pretty wrecked now
Time: 17:59 including rest breaks
Part C - was cancelled