In Remembrance

In Remembrance


Strength:

Overhead Squat, 3 x 8
Alternate with 5 Unbroken Chest to Bar Pull Ups

Sport Strength:

1a) 4 x 4 OHS 70% 1RM
1b) 10 GHD Sit Ups

WOD:

With an 8 Minute Time Cap
3 Rounds...
7 Snatch (135/85)
11 Toes to Bar
then...
Row as many meters as possible until time cap
Rest 2 Minutes
800 M Run

Daily Challenge:

Russian Med Ball Twist, 3 x 30

Mobility:

Death Stretch, Calves on Post

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2 comments (Add your own)

1. Ryan wrote:
I'm glad we were able to do WOD #1 from AOK this morning. It gives me confidence going into the event next week knowing where to set my pace for that amount of weight.

Regular strength: OHS 3x8 #75, #85, #95(pr for reps)
C2B PU 3x5

First set kipping, then told to do other 2 sets strict because they looked too "easy". Kelsey, you are evil. What is the point of getting better if you're just gonna make it harder?? Can't a guy sandbag a little?? JK

WOD: 3rds finished @ #95 + 300m row

Wed, September 11, 2013 @ 8:43 AM

2. Jason Greenwood wrote:
Strength:
Overhead Squat, 3 x 8
Alternate with 5 Unbroken Chest to Bar Pull Ups
45, 75, 75
Pull-ups - Dead hang

WOD:
With an 8 Minute Time Cap
3 Rounds...
7 Snatch (135/85)
11 Toes to Bar
5:04 with 65#
then...
Row as many meters as possible until time cap
418M
Rest 2 Minutes
800 M Run
4:54
Total: 14:54

Daily Challenge:
Russian Med Ball Twist, 3 x 30 - 10#

Mobility:
Death Stretch, Calves on Post

Wed, September 11, 2013 @ 5:51 PM

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