Palmer For 20 minutes, complete the following every minute, on the minute: 5 Power Snatch (95/65) 25 DU
*Every minute you don't complete the work required, you must immediately complete 10 burpees. Then wait until the next new minute to begin again Completed: 9 full rounds
3 rounds: 21-15-9 pull ups and ring dips 400m run before and after the work out deadlift 3 rounds: starting weight 20lbs then 60%*5 65%*3 70%*5 this was before the actual work out
1 mile warm-up jog
ReplyDeleteStretch
4 rounds:
Jog 1/2 mile, sprint 1/4 mile
Ran 8 100 yard sprints
ReplyDeleteRan 6 hill sprints- 3 forwards and 3 backwards
Palmer
ReplyDeleteFor 20 minutes, complete the following every minute, on the minute:
5 Power Snatch (95/65)
25 DU
*Every minute you don't complete the work required, you must immediately complete 10 burpees. Then wait until the next new minute to begin again
Completed: 9 full rounds
Row 750 m + 21-18-15-12-9-6-3 front squat #95 toes to bar
ReplyDeleteMOD #85
KTB
TIME-20:41
Ran 4 miles
5 rounds: 4-6 deadlifts, 93lbs
ReplyDeleteWod: 4 rounds max kettle bells and double ups
30 sec intervals w/ rest
Total number kettle bell swings: 60
3 rounds: 21-15-9 pull ups and ring dips
ReplyDelete400m run before and after the work out
deadlift 3 rounds:
starting weight 20lbs then
60%*5
65%*3
70%*5 this was before the actual work out
300 yard shuttle
ReplyDelete+
30 unbroken squat thrusters
25 burpees
30 unbroken squat thrusters
25 burpees
30 unbroken squat thrusters
+
300 yard shuttle
Distance run - ran 3.5 miles in 30 min.