WOD for 10/1/10:
A. Shoulder press (deload)
5 reps @ 40% of working weight
5 reps @ 50%
5 reps @ 60%
B. For time:
1-2-3-4-5-6-7-8-9-10 reps of the triplet:
Hang power snatch
Overhead squat
Ring dips
-then-
Run 400 meters
-then-
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Hang power snatch
Overhead squat
Ring dips
Load is 40% of bodyweight for men, 30% of bodyweight for women.
Wow. From all the texts I'm getting, this sounds like a crazy @$$ deload WOD.
ReplyDelete1. 90#x5, 105#x3, 115#x11
ReplyDelete2. 38:55 @ 60#...hooooolllllyyyy crraaaaap.
That was insanity!!!! I loved it!!!!
ReplyDelete~Derek
1. 5x45#, 5x50#, 5x55#
ReplyDelete2. 30:48 @45#
Yep, it WAS insane!!