Warm-up:
5,4,3,2,1 of Power Cleans to max
100, 80, 60, 40, 20 Jump Rope
5,4,3,2,1 of KB snatches
10,8,6,4,2 of incline pushups
Rest 5 - 10 minutes
WOD:
5 Power Snatches @ 75 lbs
10 KB swings
25 m stump run (large piece of wood, cleaned and bear hugged)
3 Rounds for time
Tuesday, June 23, 2009
Monday June 22nd, 2009 - Humid as Heil WOD
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2 comments:
Did the warm up in the garage and the wod in the back yard.
-Power Cleans: 135, 155, 165, 175, 185 (attempted, reduced to 175. I was shocked after I tallied the weight, my previous max was 165 for 1 rep. i credit this to the bumper plates (they are so much fun) and the heat.
-this warm up turned out to be a wod...i was setting after the first round
-WOD was done around 8 minutes. I was too beat after my warm up to really smoke this one.
Nice stuff berb and I'm glad you like the bumpers. I'm feeling like hud because I vowed to keep off my knee for this week. So I'm relegated to pullups, pushups, bench, back extensions, situps, military presses..... yuck. I can't do any of my favorites.
Today:
10 rounds of:
10xknees to elbows
20xback extensions
time: 9.34
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