Friday, July 15, 2011

3 Rounds for time of the following

400 Meter run
30 Overhead Squats (95/65 or 50 - 55 % of your one rep max )
21 Pull Ups

Post WOD
3 x 8 weighted good mornings
5 minute amrap of double unders
work on hip mobility for five minutes
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5 comments:

  1. JoelJuly 15, 2011 at 7:39 AM

    Metcon: 27:07@ 60#(1)-50(2)-45(3) and red band. Just awful.

    Post: 5 minute amrap. Forget double unders, when I get tired even single unders become an issue. Highest streak: 30

    ReplyDelete
  2. thomas wubbenJuly 15, 2011 at 8:00 AM

    awful. have not been beat up that bad in a long time.

    metcon @ 85#: 25:51

    no time for post.

    ReplyDelete
  3. JLJuly 15, 2011 at 10:54 AM

    This workout lookst great. I will be in tomorrow to have a go at it.

    ReplyDelete
  4. JHJuly 15, 2011 at 1:22 PM

    Nightmare. 22 and change @ 95....Can't be sure as I lost consciousness briefly.

    ReplyDelete
  5. JamesJuly 15, 2011 at 9:09 PM

    RX, 15:07.
    3x8 good mornings at 95#, pretty weak effort after all that
    DU's - 225. Strung them together just fine, but I probably rested just as much as I did them.

    Totally gassed.

    ReplyDelete

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