Heat #1 guys taking off for the ocean swim WOD, this past weekend in Hilton Head.
Warm Up: 2 cycles
400m Run
10 Wall Ball Sit Ups
10, 1 Arm KB swings
Soldier Walk
Strength Work: Power Cleans
10,8,6 Movt Prep Sets
5-4-3-2-1 Working sets with 12 AB Mat Sit Ups btwn each
3 Rounds For Time:
12 Box Jumps
9 Toes to Bar
12 Push Press
"Expect Jesus..."
Post all scores/times/reps/loads/modifcations to comments.
5 comments:
SP: 5-5-5
95-115-125 = 5RM
WOD: 3:57 RX
DL: 5-5-5
275-295-315 = 5RM
4:45ish Rx
I was too busy staring down Kurt as I edged him out by a second or so to pay attention to my definite time.
265# PC
2:47 AsRx
In my ghetto rigged set up....
Warm Up: 2 rounds of 500 M Row, 10 Weighted Situps (12kg), 10 1 Arm KB swings (per arm)--also 12kg.
Power Cleans: 90-95-100-100-100 (attempted 105 and failed...started pulling)
WOD: Did 3 rounds for time of:
12 Box Jumps
12 Floor Wipers (no bar for toes to bar and figured an extra three would be good for me) @ 70lbs
12 Push Press @ 70lbs
8:17
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