Tuesday, February 21, 2017

2017-02-21 WOD

WARM
std warmup
4 min/4 rounds
{
15s Jumping jacks
15s Air Squats
15s Mountain Climbers
15s Jumping Squats
}

MAIN

A. 5x8 Deadlift, 50%
warm: 10x45, 8x95, 8x135
main: 5x135, 5x205, 5x205, 5x205, 5x225 (49%, 55%, 60%)

B. 4 rounds. each 3 minutes long, 3 min rest b/t
{
500m row
Burpee-box-jump-overs 24"
}
score is number of burpees
8,9,8,9

I added:

C. 100 pushups (day 33), and other stuff - 6 rounds  of
{
20,15,15,15,15,10,10(at the end)
1 pullup strict
1 chinup (slow negative)
2 commando pullups (1/side)
1 HSHold (longest was about 20s off the wall!)
}

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