Workout of the Day
A.
Five sets of:
Power Clean x 1.1 @ 90-95% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes
B.
Three sets of:
Clean Pull x 3-4 reps
Rest 90 seconds
Face Pulls x 8-10 reps @ 2011
(http://www.youtube.com/watch?v=Ump40tRo318)
Rest 90 seconds
25-Yard Sled Drag (Heavy)
Rest 90 seconds
C.
For time:
100 Double Unders
50 Wall Ball Shots (30/20 lb)
40 Burpees
30 Dumbbell Snatches (75/55 lb)
40 Burpees
50 Wall Ball Shots (30/20 lb)
100 Double Unders
A. 225, 225, 235, 235, 235
B. Done 255# pulls, green band, 5×55# on sled
C. 19:56
Brent, that time is phenomenal!!
Megan Becker (50/5’5″/135)
Had to out my dog to sleep yesterday (a very sad day), so I did this work today.
A. 135 for all sets
B. Clean pulls 155-135 (went down to work technique), sled drag 135-180 (found consistent walking to be better than trying to run)
C. 22:43 (16# wallball, 50# DB) The wallballs and burpees took me a while, small sets on the second round of wallballs.
Awwe so sorry to hear, I put my 13 year old German Sheperd down 2 weeks ago. Was hard to do anything for a few days.
Thanks Terry. I was certainly low on energy, but happy for the distraction of the gym.
A. 185, 195, 205 x 3
B. Sled pulls at 180, 225, 270. I haven’t done these so didn’t know what heavy should be.
C. 22:00 60lb DB, 20lb MB. Killer. Alt DB snatches
I just hope I’m in half as good of shape as all of the other older athletes on this program. Your all an inspiration for sure. Fun C though wasn’t it!
It was fun. A grinder, but fun.
A: x5 325# DL OTM x6 – giving ac joint a break
B: only sub here was 400m run for the sled drag
C: 15:58
Felt ok on C today. Fueled better. I think I’ve been low on carbs the last week.
You make me feel old and slow.
Me too. If it were possible, I’d wish for a wod like this at the Games, but only for Brent’s age group, so I could see him crush it, but not have to do it myself.
What should the weight be for clean pulls? Should the DB snatches be alternating or just 15 each side however?
I’m on the road today for work with no access to a gym. Brought my jump rope so I’ll do burpee/DU metcon