Choose WOD 1 or WOD 2 Below
WOD 1
5 Rounds For Max Reps Of:
Strict Press (135/95/75/45)
Bent Over Row (135/95/75/45)
* Perform rows immediately after strict press, rest as needed between rounds (untimed).
Then 3 Rounds for Time Of:
60-second L-Sits
30 Good Mornings (45lb. barbell)
15 Burpee-Box Jumps (24/20)
WOD 2
Sumo Deadlifts
10-8-6-4-2
Then AMRAP 12 Minutes
7 Ring Dips
14 Pistols (7 each leg)
21 SDHP (75/45)
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| Our boy Matt Glinn easily getting a 195lb Clean and Jerk. |
Subbed BP for SP because of my shoulder. Started at 185 BP/135BoR, but had to scale back the BP to 165 after the first round because my shoulder started flaring.
ReplyDeleteReps: 2/10, 10/10, 7/9, 7/8, 2/8
Then did #1 , subbing L-hangs for L-sits, 45# GMs, and 24" BbJs. Completed in (I think) 17:45.