Wod # 1 WWOD 3
AMRAP: for each set (1 minute starting at the double unders, 30 sec rest; 2 minutes starting at the double unders, 30 sec rest; 3 minutes starting at the double unders)
-30 double unders
-15 KB swings (2pood/1.5pood; 1.5pood/1pood; 25#kb/25#kb)
-15/leg (30total) jumping stationary lunges/split squats
-15 hand-release push-ups
-15 air squats
-15 shoulder to overhead (anyhow: 135/115; 95/65 55/45; all barbell movements must come from ground; no racks; transitions between movements; e.g. last shoulder to overhead right to back rack for BS is allowed)
-15 back squats (135/115; 95/65)
-15 power cleans (135/115; 95/65)
-15 overhead squats (135/115; 95/65)
-If you complete the above, then do as many burpees as possible in the remaining time
This is just like the end of the crossfit games!
WOd #2 do HEro WOd Coe from main blog
WOd #3 spend 15 minutes working up to a heavy 5 rep max touch and go deadlift
AP spend 10 minutes on Muscle up progressions
51 burpees 2:47
ReplyDeleteWOD 1 247
ReplyDeleteWOD 2 21:10 min BRUTAL!
WOD 3 Deadlift 265 lbs
did not time burpees but took forever
51 Burpees 2:20
ReplyDeleteWOD 1 - 163 - 90 singles = 30 reps
ReplyDeleteWOD 2 - 22:38 @ 75lbs
WOD 3 155 lbs
51 Burpees - clock was stopped so not sure exactly but was under 5 min
Wod 1 wwwod 3 116 F-ing DUs :(
ReplyDeleteWod 2 Coe 17:48
Wod 3 195 lbs DL
51 burpees 2:32
51 Burpees - 3:53
ReplyDeleteredid wwod 3, 248 total
ReplyDelete51 Burpees - 3:32
ReplyDelete51 Burpees - 3:22
ReplyDelete10/22 2:46 burpees
ReplyDelete10/23 2:44 burpees
WOD #1: 174
ReplyDeleteWOD #2: 26:22