Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)
Strength:
3×3 Front Squat @ 95% 1RM
WOD:
5 minutes to complete:
400m Run, then do as many rounds of “Cindy” as possible (one round is 5 pull-ups, 10 push-ups, 15 squats)
Rest 3 minutes
5 minutes to complete:
400m Run and row as many calories as possible
Rest 3 minutes.
5 minutes to complete:
400m Run, then do as many rounds of “Cindy” as possible
Rest 3 minutes
5 minutes to complete:
400m Run and row as many calories as possible.
Your score is rounds + calories rowed
Post loads and score to comments.
(So sorry for the late post!)
Monday, September 15, 2014
3×3 FS: 310×3/310×2 (failed last rep)/305×3
WOD: 3rd+11/53cal/2rd+24/48cal = 286 reps
Front squat: 255
Wod: 297
Strength – 245
WOD – 324
Front Squat 3×3 – 215#
WOD:
150
50
132
50
Total – 382
I quickly turned the 3×3 into a 3×2 by failing my third lift every set. @280
WOD 338, went from 4+, to 2+ on the second set of Cindy.
185#
315 for the WoD