A.
For time:
30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 Meter Run
B.
Optional Finisher – For time:
500 Meter Row
A.
For time:
30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 Meter Run
B.
Optional Finisher – For time:
500 Meter Row
A. Bryan (95#) – 18:44.
17:18 rx’d
Tight abductor so skipped the row
A: 23:00 50 kg
B: 1:45
“Dear Running, we will never be the best friends”
17:50
85# OHS & S2O
Did some accessory work
Abs, pistol squats, HSPU, hanging leg raises
16:48 – 75# OVHS & STOH
The rowers were busy so ran an easy paced mile @ 7:42
Loved this WOD!
As rx’d – 15:15
OHSQ – unbroken
S2O – 10/6/4/5/5
Post row immediately after, 1:47
Did this with the wife….
@115/65
16:57 and 19:32
I went 12/10/8 on both ohs and s2oh.
A. OHS 85# (19/11 reps)
S2OH 85# (sets of 5reps)
Run on treadmill
18:56
B. 1:54 damper at 6
A. 17:03 used 95lbs for barbell
A: 20:11 but…
30 65# ohs since I suck at them
600m row
30 over bar burpees
600 m row
30 95# push press
* Row took about 3 mins to get locked and loaded and row
B: This was actually prior.
Did a 12 min partner amrap with. 9:00 class of
12 box jumps
12 burpees
11 rounds+12
Then Tabata shuttle sprints…ugh
A: 20:06 at 40kg
B: 1:44
Legs feel like Jell-O!!
Ran 700 meters as it was easier to track (running 2 blocks around the box). Used 40 kgs for the lifts.
A) Completed in 25:40
Took 1 min to setup the rowing machine
B) Completed in 1:54
Then
C) Crawl to the floor and cry for mommy 😛
I was aiming to complete the whole workout in 24 mins or less but that last run was a killer. On the plus side, I did the 30 burpees way faster than I thought I would.
Crazy bro wishing u a speedy recovery! That hurt looking at it!
Damn! That is the worst one I’ve seen!
A.) Rx on weight but had to sub the 600m run with 1 mile on Airdyne. 21:42
B.) 1:27 on 500m row.
And I’m spent.
OHS is still a major weakness for me so I did:
12min EMOM of 1hang power snatch to 3 OHS at 115#.
Then I did A without the OHS at a very leisurely Friday pace of 12:36.
What about the optional Part B? 🙂
Ha, jumped on satans tricycle and did a leisurely 5mins as my part B!
2 staples in shin later, no running for a bit, wish I could do this one.
1) 5×5 bench (245,245,265,265,265)
2) 5×3 weighted strict pull ups
3) E3M for 15, 15strict bar dips immediately into max effort push ups, set is terminated when you stop once.
Shut up! I want to see a picture!