Warm Up
Run 400m, 3min of Double Unders/Practice
then 6x Deadlift, 6x Hang Power Cleans, 6x Front Squats; Use 45#/35# bar
WOD
Take 20mins to find
Max Effort CLEAN
5x3x1x1x1
Followed by,
21 - 15 - 9
Knees to Elbows (K2E)
Push Ups
KB swings 24/16kg
See Ya at 0545 and 1700
Post new 1RM and time to comments
Cleans: 135x5, 185x3, Missed 2 attempts at 225.
ReplyDeleteMETCON: 5:50 w/ Toes through rings instead of k2e and the 80lb. kb. instead of 24kg.
83X5, 103x3, 113x1, 123x1,128x1 PR by 20 lbs!
ReplyDelete6:06 Single swings @12kg, and situps instead of PU
245, failed at 255. Couldnt quite get under the bar quick enough.
ReplyDeleteMETCON 6:20, after Friday Fun.
DeleteHappy Bday Heather!