No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience.
Conditioning:
Run 600m
…then…
3 rounds of:
10 Deadlift (225/153)
10 Bar-Over-Burpees
…then…
Run 800m
…then…
3 rounds of:
8 Power Cleans (135/93)
8 Ring Push-ups
8 Alternating Kettlebell Snatches (53/35)
…then…
Run 600m
For Time
Compare to Wednesday, 28 October 2015
Mobility:
Twisted Monkey – 1:30/side
Reclined Spinal Twist – 1:30/side
Shoelace Pose – 1:00/leg
Pigeon – 1:30/side
Post time and experiences to comments
27:05 Rx
28:08
Run, row, run/walk
133# DL
63# clean
30:57 20# KB snatched
30:57 20# KB snatches
BP: 4X3 @ 82.5% then 4X3 @ 95%, 1RM @ 245# (20# PR)
CWOD: 25:53 Rx+ (275# DL & 185# PC)
28:20 205# DL, 115# PC
Tried to give Such a race in the last 600m but my short legs do not give me an edge particularly on a hill.
And 35# KB snatches
T
Snatch grip deadlifts 5×3 @ 110% snatch # w/Becky
CWOD: 24:44 Rx
Great work on your running Becky!
Bench Press: 4×3 @ 205 / 4×3 @ 235 / built up to 265# for 1rep
CWOD: 28:18 Rx+
DL @ 275#
PC @ 185#
I believe that time is correct. Experiencing some fatigue in my mind.