SWCCSkill Work:
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!
Row 500 meters - Set a new PR!
(Compare to 18 March 2009)
WOD:
AMRAP in 30 minutes:
- Run 400 meters
- 6 Snatches, 95 lbs
- 6 Overhead Squats, 95 lbs
- 6 Behind-the-Neck Push Press, 95 lbs
Post skill results and number of rounds to comments.
3 comments:
i focused the shit out of the double unders and still managed to have to bust out 10 burpess on the first set..i can never master the rythm
wod: 8 rounds 26:17..long day with sand up my vag so i stopped to eat dinner. so stuff you garrett
SKILL WORK
I was able to do fifty straight during Flithy Fifty but today I f-ed up twice during the 21 rep. I was go after that though. 10 Burpee penalty
WOD
As RX: 7RDS
-Your a beast Byran, you could have easily gotten another round
50 x Sumo Deadlift High-Pull #20,5 kg - Set a new PR!
Time: 02:01
WOD:
AMRAP in 30 minutes:
- 15 Burpees
- 6 Snatches, 42,5 kg
- 6 Overhead Squats, 42,5 kg
- 6 Behind-the-Neck Push Press, 42,5 kg
4 rounds in 24:25, and that, as they say, was it. I could have struggled with a few more burpees, but I decided to call it a day. Tough one!
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