"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
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Compare to 081010.
or
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments
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6 comments:
That sucked! the good news is i can still walk... i used 205 for the DL's. 25:06
I subbed 50 sit ups, and scaled down to 225 after the first round
warm up
3 rounds
12 KB Swings @ 1pd
12 push ups
12 4ct flutter kicks
3:08
WOD
45:05
Warm up 1K rowing.
Scaled WOD at the Y
5 rounds of
400M run (treadmill 7.5-8 mph)
20 regular sit-ups
100# DL x 15
26:36
Next time I will do the full 50 sit-ups or at least 30 on an incline. DL needs to stay the same though! I'm gonna be hurting.
Hopefully, I'll get back up to CF a couple of mornings next week.
My time was 37:22 with 135# for DL and 1st time ever doing GHD.
BS: 7x3 65,85,95,105,115,125,135
Snatch: 32,37,42,47,52,57,62,65(f)
BE: 3x10
PU: 3x10
*no pr on snatch however today was the first time I felt like I was actually dropping under the weight instead of PS and OHS together. So that makes it a good day.
mobility
cfwu x 1
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
11:00 (pr)
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