On a running clock with a partner, divide reps any way:
At 0:00
2 rounds of:
80 Situps
80 Pushups
At 15:00
3 rounds of:
20 K2E
20 Ring Rows
At 25:00
4 rounds of:
60s Plank
10 Shoot-throughs
The quicker you get through each part, the longer the break you get.
Compare to Sept.5/15
Deadlift 1rep max test
135×5
185×5
225×3
245×3
285×3
300×1
320×1
330×1
335×1 fail
#30 PR
Thanks Marc-Andre and Nick for support.
At 0:00 done at 10:24
2 rounds of:
80 Situps – 10s
80 Pushups – 5s,3s,2s then second round down to 1s
At 15:00 done at 19:01
3 rounds of:
20 K2E – 10s
20 Ring Rows – 10s
At 25:00 done at 32.43
4 rounds of:
60s Plank – 30 sec each
10 Shoot-throughs – 5s
Done with Blake. Thanks Blake! Man my arms felt really pumped after that one 🙂
Thanks Ron!
OG
EMOM 9 min
3 power clean + 3 front squats + 3 push jerks
First 2 rounds @125#, then down to 105#
EMOM 8 min
Even: 10 cal row
Odd: 10 db snatches @ 30#
10am class partner WOD Rx with Matt
WOD 1: 8:28
WOD 2: 3:14
WOD 3: 7:00
Open Gym:
Back Squat x 3
185 – 245 – 285 – 295 (PR)
…then 315 for 1! (1RM!)
EMOM for 8 min
1) 15 Wall Balls
2) 7 Ring Rows
——————————————–
I hereby name this WOD “Pump”
With awesome partner Del “The Machine” Richard:
0:00 – 10:24
2 Rounds of:
— 80 Situps
— 80 Pushups
15:00 – 19:01
3 Rounds of:
— 20 K2E
— 20 Ring Rows
25:00 – 32:43
4 Rounds of:
— 60s Plank
— 10 Shoot-Throughs
💪 PUMPED!💪
Nice PR Blake
OG
MOB + Some WU
Power Clean practice @ 135#
Deadlifts x1 with Greg (thanks for sharing) 225-285-320-330-335-340# (5# PR)
5 Sets of 10 20# Wallballs
10 Pull ups