Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
or
Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps
Post time to comments.
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4 comments:
9 rds. All but last set of pull-ups unbroken. Way too much rest time between exercises, just can't get enough air!
SU x 150
DU x 35
SU x 150
ab twist: 100 x 7.5
abmat x 36
did 13 rounds but thats because the weight was light, could go heavier next time but dont think i would last 20min
I'm having a hard time finding the balance with continuing working on strength and doing the WODS so Rick recommended I check out http://www.cathletics.com. So started that today basically you do 2 separate workouts at least 4 hours apart. However going to do our WOD instead of theirs for the evening workout.
3PM workout
(62#) 2-position clean (floor, mid-hang) - 60% x 3 sets
(63#) Push jerk + jerk - 60% (of jerk) x 3 sets
(45,50,55) Muscle snatch - 90% x 1 x 3 *no idea max
Alt workout
70# Bench and Rows 16:12
Ab work
Did the Alt workout today... its amazing how a 500M row will make the bench seem 10X harder! While I was nowhere near my bodyweight... I managed to pull it off with 85# in 19:12... and I only dropped the bar on myself once :)
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