Double day!
Remember NO 6:30PM OR 7:30PM On Ramp classes tonight and we will be CLOSED on Thursday...
WORKOUT 1:
3 Hang Cleans (These can be Full Squat or Power Catch)
9 CHEST 2 BAR Pull Ups (Scale these reps as needed and go to just chin, if needed)
* Max Rounds in 6 minutes *
The catch... Weights will move UP every round and you must change them yourself...
Weight options:
Rx'd - M- 135#/165#/185#/205#/225#/245#/255# & W- 93#/113#/123#/133#/143#/148#/153#
#1 - M- 115#/135#/165#/185#/195#/205#/215# & W- 83#/103#/113#/123#/133#/138#/143#
#2 - M- 95#/115#/135#/155#/165#/175#/185# & W- 73#/93#/103#/113#/123#/128#/133#
#3 - M- 75#/105#/125#/145#/155#/165#/175# & W- 53#/73#/93#/103#/113#/123#/128#
These are a rough guideline so feel free to alter #1, #2 & #3 as needed, but things should be HEAVY by round 5 or so....
REST 2 MINUTES
WORKOUT 2:
With a 6 minute time cap complete the following:
1000m Row
MAX REP Push Ups with the time remaining...
We will try to go 6-8 athletes at a time depending on how the weight situation pans out for each class...
3,2,1... GO!
POST YOUR BEST WEIGHT FROM WORKOUT 1 & YOUR TOTAL PUSH UPS FROM WORKOUT 2 TO COMMENTS
12 comments:
0 reps at 225# rx
76 push ups
Jordan you are a machine
Roger
225#x3
+ 5 ctb rxd
46 pushups
80#/ctb (scaled to 6)
27 push-ups (no knees)
2 reps at 133#, scaled to 3 CTB per round (forgot to mention I scaled in first post)
23 pushups
135#x3
35 pushups
scaled ctb to 6 reps
Dave
155# x 3 + 1 ctb rx
32 push ups
155# x 3 + 9 ctb
31 push ups
Finish with 245# on the workout when we tried it last week...
Today... Only had an hour so moved quick..
Split Jerk 1RM... 300lb... Best I've done for a while even though I've done 320 before...
Quick heavy DL WOD... BC I hate heavy deads :)
7 DL (315)
14 Pull Ups
21 Calories on the Rower
42 DUs
2 min time cap with 2 mins rest between rds...
1:58, 38 dus, 31 dus, 35 dus
Lots of du misses :(
JVB
2 reps at 225# (all power)
47 pushups
Think I got up to 113# and got 2 reps
14 pushups
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