Deadlift 3-3-3-3-3= 325 each set
Then:
row 3 mintues (calories)
rest 1 minute
AMRAP 6 minutes:
5 pull ups
7 24" box jumps
9 53# kb swings
rest 1 minute
row 3 minutes (calories)
row 54
5 rounds (5x21=105)
row 52
score 211
Tuesday, August 28, 2012
Monday, August 27, 2012
front squat, bench, then WOD
Monday WOD
5x3 front squat
5x3 bench press
10m shuttle
1..8 db front squat/ push press
Post db weight and time
FS: 185,205,215,225,245x1,225
bench:185,205x2,185,205x2,200x2 (set with x2 I needed help on 3rd rep)
shuttle run/db WOD: 30# db time 3:50
5x3 front squat
5x3 bench press
10m shuttle
1..8 db front squat/ push press
Post db weight and time
FS: 185,205,215,225,245x1,225
bench:185,205x2,185,205x2,200x2 (set with x2 I needed help on 3rd rep)
shuttle run/db WOD: 30# db time 3:50
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