In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump-Overs (24″/20″)
(Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc….)
Well folks, I didn’t do Murph today. I had a life changing negative event last night and didn’t sleep much. Couldn’t bring myself to go do anything this morning but I got out this warm Saturday evening to do Thursday’s Street Parking WOD.
5 rounds of:
3 min AMRAP (rounds and reps)
4 power cleans 115 or 40# dumbbells (I didn’t bb)
8 lateral burpees over bar/db
Rest 1 min between rounds
Went 4/4/3/3+2 for 17+2 rounds total
Glad I at least got out and moved. I have a lot of crappy days coming up.
No partner so did the following:
5 rds
500m row (it was raining)
10 OHS @ 75lb
10 Burpee Box Jumps
Rest 2 minutes
Total time (excluding rest): 19:51
Notes – scaled the OHS because I haven’t done them in months and rehabbing a sore rotator cuff. Tried to really push myself on the burpees because of the 2 minute rest between rounds.
Legs are all kinds of sore from those Bulgarian Split Squats Friday night.
April 2, 2019 WOD A. DLx15@2011 – 135# 60s UB SHSPU (w/ 10# plate) – 7 DLx10@2011 – 155# 60s UB SHSPU (w/ 10# plate) – 8 DLx5@2011 – 175# 60s UB SHSPU (w/ 10# plate) – 7 B. AMRAP 2 Min x 4 sets – RX 10 Power Cleans x 10 10 Push Press x 10 30 reps / 31 reps / 35 reps / 32 reps ***could not find my arms in the last round! C. 5 min weighted march Walked out of the gym once again feeling GREAT and ready for tomorrow. Another great thing about switching… Read more »