Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Hang Clean + Clean
Loading per minute:
1&2 = 70%
3&4 = 75%
5&6 = 80%
7&8 = 85%
9&10 = 90%
B.
Five sets of:
Front Squat + Jerk
Rest as needed
C.
For time:
15 Ground to Overhead (135/95 lbs)
30 Chest-to-Bar Pull-Ups
15 Thrusters (135/95 lbs)
20 Burpees Over the Barbell
15 Overhead Squats (135/95 lbs)
10 Muscle-Ups
Time Cap – 10 Minutes (tally number of reps achieved at that point if you have not finished)
Goals: Male – 5:24, Female – 6:33
A. 101/108/116/123/130
B. 103/113/123/133/143 150PR
C. Got to 10 OH Squats in 10 min.
Scaled Thrusters and OH squats to 85lb and CTB to PU
A. 100/105/115/125/135/140
B. 100-110-120-130-140
C. 7 OHS+ 10MU
A. went up to 138lbs for the last two sets
B. Went up to 138lbs for this one also, felt great
C. 8min 54 sec SCALED
I used 85lbs for all movements and did ring dips instead of muscle ups. Was a fun wod!!!!!!!!!!!!!
Wow… So many amazing athletes out there. I’m in awe! This was a real tough one for me and I’m now better for doing it!
A. 205/225/245/255/275 (all power but had to squat the last two rounds)
B. 215-225-235-245-255… It’s embarrassing a bit to squat like I have nothing on me and then struggle with the weight above my head. One day it’ll get better
C. Got 3 muscle ups before time ran out. Finished burpees at 8m30s; had to break OHS in 3s.
I’m happy I can do it rx’d without pain. Loving life right now!