Base Line:
Warm up:
3 Rounds 250 M Row, 10 x Burpee Pull Ups, 10 x Abmat Situps
Work Capacity/WOD: 30, 25, 20, 15, 10
Double Unders, Ball Slams 20/14#, Abmat Sit Ups
Strength!
Shoulder Press 5 Reps, 40%,50%,60% of 1 Rep Max
Stamina!
20 x Shoulder Press @ 70% of 1 Rep Max
75 x Push Press @ 65/45#
200 M Loaded Carry
Durability: 500 M Row, 30 x GHD, 30 x Reverse Hypers
Happy Shock-Tober :)
Warm up got me nice and warm.. did the burpee pull ups on the rings.
ReplyDeleteWOD: 8:43 As Rx
Strength: 95#, 95#, 115#
Stamina: 95# x 20
65# x 75
200 M w/ 95#
What a smoker!