5 Hang Power Cleans @ 75% of body weight (145#)
1 Twenty Yard Short Shuttle Runs
*Rest 45 seconds between rounds
7:20
Looking at the discription of the shuttle run again I ended up going too far for the run. I ended up sprinting out 10 yards then back 20 then another 10 to the start.
5/3/1 Squats: 185(3)-205(3)-235(12)
5/3/1 Press: 105(3)-120(3)-135(10)
OHS try to set a PR:
45(10)-65(5)-95(3)-115(1)-120(1)-135(1)-140PR
10 x 100yd sprints
30-60 sec rest between efforts
Felt a pull in the right hamstring on the 5th or 6th sprint. Probably wasn’t the best idea to do these after a rep max and PR squat. But, what can I say, I’m stupid.
Most sprints were b/w 15-16 sec.
Haven’t done an all out 100 yd sprint in… I don’t know… 20 yrs. Grass (if your a spaz) is a good idea, falling on your face is a distinct possibility.
25:05 scaled to 115
This one was a disaster. Started at 135 and got 4 before I dropped to 115. Shoulder mobility issues really hurt my overhead squats.
Complete 6 rounds:
5 Hang Power Cleans @ 75% of body weight (145#)
1 Twenty Yard Short Shuttle Runs
*Rest 45 seconds between rounds
7:20
Looking at the discription of the shuttle run again I ended up going too far for the run. I ended up sprinting out 10 yards then back 20 then another 10 to the start.
Moving today so have to miss this WOD. We will be putting our functional fitness to work!
Eurocross 5K: 24:09. Was a muddy wet mess and tough challenge. Total blast. Aaron torched it with a top 10 finish.
Official results posted.
They have you as Anthony “Zang”? #165, finished 25th overall, great job!
Top 10 would have been sweet, but I finished 13th overall, 22:24.
Other CFHSV’ers, Shawn Kent 40th, 25:58
Eurocross was a blast!
14:59-Scaled to 65#, and kpu’s at best!!
Randy really threw some soreness into the mix!!
5/3/1 Squats: 185(3)-205(3)-235(12)
5/3/1 Press: 105(3)-120(3)-135(10)
OHS try to set a PR:
45(10)-65(5)-95(3)-115(1)-120(1)-135(1)-140PR
10 x 100yd sprints
30-60 sec rest between efforts
Felt a pull in the right hamstring on the 5th or 6th sprint. Probably wasn’t the best idea to do these after a rep max and PR squat. But, what can I say, I’m stupid.
Most sprints were b/w 15-16 sec.
Haven’t done an all out 100 yd sprint in… I don’t know… 20 yrs. Grass (if your a spaz) is a good idea, falling on your face is a distinct possibility.
CFFB:
Complete 6 rounds:
5 Hang Power Cleans @ 75% of body weight
1 Twenty Yard Short Shuttle Runs
*Rest 45 seconds between rounds
Did 165lb cleans.
6:40 – IMO 20yard shuttle sprints would have been much harder / effective
Strong work.
Gonna see how this one goes at the firehouse tomorrow.
25:05 scaled to 115
This one was a disaster. Started at 135 and got 4 before I dropped to 115. Shoulder mobility issues really hurt my overhead squats.
“Randy” 5:48… Thanks Jake
20 min AMRAP
10 pullups (red band assist for me)
15 box jumps (20″)
20 wall ball (20#)
5
16:36 scaled to 65#, CTB Pullups.