WarmupJumped ropeWODSquat 3x5 @ 125Bench 3x5 @ 100Deadlift 1x5 @ 165Pullup 3x5 @ 35Tabata Row for distance786m
cfwu x2 +30#Squat295 x5 x3BP - screwed up and went light on 1st set205 x5210 x5215 x5Deadlift310 x5Pull-ups50 x5 x3Tabata Row105, 215, 320, 424525, 636, 744, 855867 Finaltime 3:2233spm1:42 /500mGHD Raises x8 x3Reverse Hypers x8 x3
BeaCH RUN50/50=sits/push20/20=squats/curlstough night - real cold2.5 miles AFTER 400'Son beach 3x400 (to cold for the 800)
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3 comments:
Warmup
Jumped rope
WOD
Squat 3x5 @ 125
Bench 3x5 @ 100
Deadlift 1x5 @ 165
Pullup 3x5 @ 35
Tabata Row for distance
786m
cfwu x2 +30#
Squat
295 x5 x3
BP - screwed up and went light on 1st set
205 x5
210 x5
215 x5
Deadlift
310 x5
Pull-ups
50 x5 x3
Tabata Row
105, 215, 320, 424
525, 636, 744, 855
867 Final
time 3:22
33spm
1:42 /500m
GHD Raises x8 x3
Reverse Hypers x8 x3
BeaCH RUN
50/50=sits/push
20/20=squats/curls
tough night - real cold
2.5 miles AFTER 400'S
on beach 3x400 (to cold for the 800)
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