Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
Snatch wave:
3x@70% 1RM
Rest 2 minutes
2x@75% 1RM
Rest 2 minutes
1x@80% 1RM
Rest 2 minutes
1x@85% 1RM
(repeat 2 times)

WOD:
6 rounds for time of:

7 Burpees
200m Max Effort Row
7 Burpees
(rest 2 minutes)

Post strength loads and WOD time to comments.

______

Why you should have a messy desk, Medium

Running Shoe Maintenance, Outside Online

Post thoughts to comments.

Media:
Monday WOD, October 28, 2013

9 thoughts on “Monday WOD, October 28, 2013

  • October 28, 2013 at 8:51 am
    Permalink

    Awesome Black Ops today. I’m still too slow at burpees but it’s improving. Also, I learned Lokey has a thing for tattooed girls.

  • October 28, 2013 at 9:02 am
    Permalink

    Stength 125/130/140/150

    WOD 20:33(includes rest)
    Good one

    Yeah, he goes “apes” over them. He likes to monkey around…

  • October 28, 2013 at 9:59 am
    Permalink

    115/125/135/145

    WOD – 18:28

  • October 28, 2013 at 2:07 pm
    Permalink

    KP, I’m signed up! Competed there the
    last couple years, and always fun! They
    Put on a great competition.
    I agree, everyone interested should sign up!

  • October 28, 2013 at 2:44 pm
    Permalink

    Gosh. Wish I would’ve known earlier. They are closed for master category. Argh!

  • October 28, 2013 at 6:07 pm
    Permalink

    FS-3×4
    SN-155-215
    WOD-18:45

  • October 28, 2013 at 7:44 pm
    Permalink

    Snatch wave: #135-#165
    Outlaw Squat:4 rds 7/13 FS/BS @ #185
    Weighted Pullup: 4×5 #53
    Wod: 18:14

  • October 29, 2013 at 8:49 am
    Permalink

    Snatch 95# working on form bc I still suck so bad at snatch.

    WOD 18:37
    1:24
    1:25
    1:28
    1:27
    1:28
    1:25

Comments are closed.