Work up to Clean and Jerk @ 85% 1 RM
WOD:
A. 10-1 (descending ladder)
Deadlifts 295#/185#
Burpees
B. When the clock hits 15 Minutes (even if you aren't done with A.)
Fight Gone Bad (3 Rounds):
Wallball 20#/14#
SDHP 75#/55#
Box Jump 20"
Push Press 75#/55#
Row for Calories
*Resting one minute between rounds
*Got to workout with Luke, if he doesn't post, I'll tell you about his awesome PR C&J
ReplyDeleteC&J: worked up to 125# - did a couple of reps for good measure. These felt solid with good form.
WOD:
A. 11:39 @ 175# I dropped the weight a little bit...it was still really heavy. I was surprised that I got through it the 15 mins. The first one from the floor is always the worst for me - so slow! I broke up the DL sets of 10-6 - just divided them in half and then did 5-1 unbroken. Did all of the burpees unbroken.
B. We didn't move the rowers, so our row cals were a little short due to transition.
Wallballs - 25, 24, 23 - my shoulders gave out before my legs on these
SDHP - 18, 17, 17 - felt awesome after all of those heavy DLs
Box Jumps - 18, 16, 16 - something I need to work on
Push Press - 17, 17, 17
Row - 12, 12, 13