STRENGTH
In 10 Minutes work up to a heavy single Power Clean
WOD
Level 1
- Farmer Carry (35/20) x 200m
Then:
15-12-9 Reps of:
- DB Hang Power Clean (35/20)
- DB Snatch* (35/20)
Level 2
- Farmer Carry (53/35) x 400m
Then:
15-12-9-6-3 Reps of:
- Power Clean (135/95)
- DB Snatch* (55/35)
*For DB Snatch, do 15 reps per side, then 12 reps per side, and so on.
PC up to 125#
WOD: 21:38 (35# carry, 85# cleans, 35# snatches)
PC: 95#
WOD: 13:54 (35# carry, 65# cleans, 25# snatches)
PC: 125#
WOD: 18:58 rx
PC: 155 (could have gone heavier)
WOD: 19:13 (35# db carry, 95# cleans, 35# db snatch)
PC: 205#
WOD: 19:38 (55# carry, 135# cleans, 55# db snatch); out of gas after 9 reps of db snatch
No PC max
WOD: 19:00
PC: 115
WOD: 22:13 (35# carry, 95# PC, 25# DB snatch)
16:30
PC: 210
WOD: 15:59, not enough 55s/53s so used 45s for farmer’s walk rx’d rest of workout
PC: 105
WOD: 19.05 (35# carry, 74# pc, 30# db snatch)
PC: 95
WOD: 20:48 (35#, 85#, 30#)
PC: 215#
WOD: 22:00 – had to sub 70# KBS x 50 for farmers carry due to the down pours, everything else Rx
Birthday WOD with Walden.
Filthy 50 41st birthday (moron) edition
50 overhead squat 45 lbs
50 pull-ups
50 kettlebell swings, 53 lbs
50 slam balls 20 lbs
50 toes to bar
50 straight bar curls 45 pounds
50 dead lift 185 lbs
50 wall ball shots, 20 pound ball
50 burpees over bar
50 double-unders – I did 150 singles.
39:08-happy birthday to me!