Pulls: A. Hang Clean: 4 x 2 @ 75% (105#) B. Clean Pull off 3" riser: 5 x 4 @ 85% (125#) C. Snatch Pull off 3" riser: 5 x 4 @ 85% (95#)
*Pulls felt great today
WOD:
A. Row 500 30 Burpee over Erg at 6 mins, start B. B. 12 S2OH (95#) 12 T2B at 12 mins, start C. C. 14 Front Rack Lunges (95#) 10 Box Jumps (24" box) at 18 mins, start D. D. Row 500 30 burpee over Erg
Did all of the work -2 T2B in B. I had about 2 mins to rest between A. & B., no rest between B. & C. and about a minute to rest between C. & D. D. was a mental challenge - definitely breathing hard. My first 500 meters was done in just under 2 mins, the second 500 at 2:05 - rowing felt solid. I kept between 22 and 25 strokes per minute, really pushing hard with my legs and resting on the recovery.
Rested yesterday, so here is what I did today:
ReplyDeleteWorked out at BCCF
Pulls:
A. Hang Clean: 4 x 2 @ 75% (105#)
B. Clean Pull off 3" riser: 5 x 4 @ 85% (125#)
C. Snatch Pull off 3" riser: 5 x 4 @ 85% (95#)
*Pulls felt great today
WOD:
A. Row 500
30 Burpee over Erg
at 6 mins, start B.
B. 12 S2OH (95#)
12 T2B
at 12 mins, start C.
C. 14 Front Rack Lunges (95#)
10 Box Jumps (24" box)
at 18 mins, start D.
D. Row 500
30 burpee over Erg
Did all of the work -2 T2B in B. I had about 2 mins to rest between A. & B., no rest between B. & C. and about a minute to rest between C. & D. D. was a mental challenge - definitely breathing hard. My first 500 meters was done in just under 2 mins, the second 500 at 2:05 - rowing felt solid. I kept between 22 and 25 strokes per minute, really pushing hard with my legs and resting on the recovery.