1 hour to complete work of your choice, must work for whole hour:
-1000m row
-100 feet in handstand walks
-700m ski erg
-50 calories airdyne
-8 x butcher sled push
-8 x tire sled sprint
-30 muscle ups for time
-30 bar muscle ups for time
-30 muscle ups for time
-30 bar muscle ups for time
-max effort mile
OR...
* use your hour to complete extra credit which is as follows:
EXTRA CREDIT
RUNNING
-10 x 100m sprints
OLYMPIC
-1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
Notes: There will be a 10 Burpee penalty for every missed rep.
2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.
Notes: There will be a 20 Burpee penalty for every missed rep.
POST WORK TO COMMENTS
I did both the 5 min oly work.
ReplyDeleteSq. Snatch at 42#. SUPER hard. Good to work on my snatches because I am struggling with them.
C+J at 79#. After 11 reps I stopped. Felt something in my knee and didn't want to push to far.
Good wods though