WE WILL BE HAVING A TEAM PRACTICE @ 7:30 class on Thur so plan according everyone doing the South Philly Rumble needs to be there!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
1st thing when you get in is 10 250 meter row repeats with 1:30 rest in between Goal is to stay on your same pace plus or minus 2 sec please post your times for this or tell me.
- Clean & jerk - 70% x 3 x 2, 75% x 2 x 3
- Clean deadlift - 108% (of clean) x 4 x 5
- Front squat - 85% x 4 x 5
Strength
1a) 3XME Bench Press @ 70% – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec
Wod # 1 For Time
21-15 9
squat clean to thruster, 95 lbs (65 lbs)
burpees
burpees
Goal Sub 8 minutes this is 100% reps should be unbroken and there should be no rest and i should see all of you on ground after this weights are light so go for it!~
AP- Go for Max UNBROKEN OHS with same w/ 95/65. You may take no more than 2 attempts @ this
Rowing Times (Note that the 1st five time are me looking at teh timer when I hit 250m while the last five are with the rower set to stop once I hit 250m) 1:02,1:00,1:02,:59,:56,:54.7,:54.9,
ReplyDelete57.2,:58.1,:55.8