A. Push Press 3 x 5 @ 60-65% rest 2 minutes
B. Deadlift 3 x 5 @ 60-65% rest 2 minutes
+
CFW Class WOD:
Run 300m
21 Strict Press 95/65
rest 2 minutes
Run 300m
18 Strict Press 95/65
rest 2 minutes
Run 300m
15 Strict Press 95/65
*every time you break 200m run penalty*
So for the PM people, should we do class wod at 6 or 7 then strength work at 8?
ReplyDeleteHad to modify this to dumbbells with equipment available in my school gym
ReplyDeleteRow 300m
21 db strict press @ 30
R:2m
Row 300m
18 db strict press @ 30
R:2m
Row 300m
15 db strict press @ 30
= 9:48 - no break in any of the sets
A: push press 165-175. Push jerk 175-175.
ReplyDeleteA2 pullups 31-22-17-12
B: 17:00. Rd 1 19/2. Rd 2. 11/7. Rd 3 UB.
Did class wod:
ReplyDelete4x3 push jerk ... 3 sets at 195 and last set at 200.
Conditioning -- I think it was 15:something Rx.
Set of 21 did 16 and then 5
Set of 18 did 11 and 7
Set of 15 did 9 and 6.
Not too displeased being that anything shoulder to overhead has always been my weakness.
Did class WOD.
ReplyDeletePush Jerk - 3 @ 195, 1@ 200
Milford Comp practice afterwards
A - 105, 115, 125, 130
ReplyDeleteB - 11:51 @ 55 lbs.. Should've went RX
C - Milford WOD 1 + 2 practice.. Completed 140, and failed the 145 hang power