Wod Monday 7/25/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

15 minutes to find a 5RM Strict press

 5,5,5,5,5

 *Stay 2 reps shy of failure until your last set of 85.  Your last set of 5 you should approach failure

*Rest 2 to 3 minutes between sets.

3.     Wod:

 “Free Bird”

7 rounds for time

  • 11 Burpees over Bar
  • 9 TTB
  • 7 Power Cleans (115,80)

Wod options:

7 rounds for time of:

  • 9 Burpees over Bar
  • 7 TTB
  • 5 Power Cleans (95,65)

7 rounds for time of:

  • 7 Burpees over Bar
  • 5 TTB
  • 3 Power Cleans (80,55)

TTB options:

  1. Knees to 90
  2. Supine toes to dumbbells

 

Cash out: 

Easy 400m run

Foam roll for 4 Minutes

Chrissy

Auntie Chrissy

 

 

 

 

 

 

 

Posted in WOD

13 thoughts on “Wod Monday 7/25/16

  1. Press: 95 – 145 (3) Still too much arch in the back when overhead

    Free Bird: 17:25 RX this got really spicy after the 4th round. Glad I could keep the T2B at 5/4 for 6 rounds, then 5,2,1,1 for last round.

    Like

  2. Strict press 110#

    WOD: 18:10 RX Thanks Mick for the last minute push to go RX!

    Once again, I ignored all recommendations NOT to go all out in the first round of burpees. Paid the price after round 2.

    Liked by 1 person

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