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Wednesday 1000721

20
Jul

Wednesday 1000721

Strength:

  • Bench 5,5,5,B
  • Hip Extenstion 3 x 20

WOD:

3 Rds:

  • AMRAP in 60 seconds Row (Calories)
  • Rest 20 seconds
  • AMRAP in 60 seconds Power Clean 135#/95#
  • Rest 20 seconds
  • AMRAP in 60 seconds Bear Crawl
  • Rest 20 seconds
  • AMRAP in 60 seconds MB Slam 20#/15#
  • Rest 20 seconds

Jolene rowing for calories!

1 Response

  1. Aaron

    Day 2: One-armed warrior

    Strength:
    Bench press: 12-12-12-burn out: DB 40#-50#-60#-60#(20 reps)
    Hip extension: 20×3

    WOD:
    3 rounds of:
    AMRAP in 60 seconds MB Slam 20#: subbed 20# DB muscle snatch – 22-26-24 = 72
    Rest 20 seconds
    AMRAP in 60 seconds Row (Calories): 18-18-22 = 58
    Rest 20 seconds
    AMRAP in 60 seconds Power Clean 135#: subbed 35# DB PC (R1), 50# (R2/3) – 19-17-14 = 50
    Rest 20 seconds
    AMRAP in 60 seconds Bear Crawl (10 yards): subbed sprints – 11-12-11 = 34
    Rest 20 seconds

    Total reps = 214

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