STRENGTH
Deadlift 3 @ 80%, 3 @ 85%, 3 @ 90%
Modified HERO
"Jack"
Complete as many rounds as possible in 20 minutes of:
50/32.5kg Push press, 10 reps
10 KB Swings, 24/16
10 hand release burpees
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Deadlifts
ReplyDelete3RM @ 80% - 110kg
3RM @ 85% - 120kg
3RM @ 90% - 130kg
Warm Up
2.4km run- legs and knees were definately feeling it today- as soon as I started running, run wasn't timed today..
The the deadlift portion- wasn't really feeling all that strong in the deadlifts, but only just managed to pump them out.
Then came the WOD I really enjoyed this WOD tonight- subbed burpees for push ups - chest to ground all my toes, did all the push press unbroken ended up doing 100 in total and 90 pushups on my toes chest to ground.... So freaking stocked!!