Starting back with our strength based lifts today, then right into our metcon.
Strength:
Snatch-grip deadlifts
3-2-1-1-1
3 medium weight, 2 medium to heavy, 3 heavy singles
We have done this lift before, but only a few times - going to be working into regular rotation, so make sure you log your weights.
3 rounds of max effort hand stand push-ups with a 2 min rest between sets.
Metcon:
7 rounds of
7 OHS 60/40kg
7 box jumps 24in
7 clapping push ups
7 knees to elbows
Stretch - remember to stretch every day after our workouts - break up that lactic acid, get your bodies cooled down, and overall feeling good!!!!
5 comments:
Snatch-grip deadlift
110 kgs
HSPUs 14-14-10
Metcon:
10:43
40 kgs OHS
Great class!!!
WOW - that was the first WOD in a long time that I actually thought there would be a :-) face for my time. I did not think I was going to finish it.
120kg on deads
15-15-15 HSPU
17:27 metcon 40kg
160 Kg for deads.
Skipped HSPU's.
9:13 for metcon not as RX'd. Used 39 Kg's for OHS's. First time with OHS's since shoulder issues, and felt pretty good.
Travis -
Good to know that your shoulder is feeling better! Makes me happy! :)
Thanks Alena. I hope it continues to improve. I've got some catch up to do.
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