Warm up:
400m run or 500m row
50 single unders
2 burpees
40 single unders
4 burpees
30 single unders
6 burpees
20 single unders
8 burpees
WOD:
A. 10 minutes to establish:
a max weight CTB pull up, or
a max weight pull up, or
max reps strict pull ups, or
max reps kipping pull ups
B. 50-35-20 reps of:
WBS 20/14
Pull ups
Double unders
Powerlifting:
A. bench press 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3 minutes between
B. snatch and clean & jerk 3×3 @90%, rest 3minutes between
C1. 3×10 strict DB press, rest 30seconds
C2. 3×10 reverse hypers, rest 30seconds
50 of each then 35 of each and 20 of each?
Correct
Wow, thats a nice Metcon at the end.
Rx’d 13:26
Nice pull, John! Now that’s how you get the full pull. I wondered who was wearing those rowers out. 🙂
Tough but good WOD this morning!
21:11- scaled WBS wt 10# and DUs to 3-1 SUs!
Great coaching Tracey and loving the programming Dennis!!
Happy Friday CFHSV!
Guys, I need two morepeople to meet my recuitment goal for the Liz Hurley Ribbon Run next weekend. If interested, text me at 251-564-4899. Today is last day to register online, which is 20 dollars. Late registration is 40 dollars. Lets fight against breast cancer!!!
Scaled pull up scheme to 30-20-10, the rest was Rx’ed.
19:40
Clan Kennedy made the afternoon class, me and Matthew breaking a sweat.
A: worked up to 40# DB doing CTB, EMOM. Matthew working on strict aided pull ups .
B: 19:13 Rx; Matthew scaled in 15:01
A. 24kg
B. 16:03rx
I couldn’t catch John Hand. Not even close. Strong work John.