Day 1
WOD 150831
warm-up – Coach’s Choice
A1. 6-8 pendlay rows, rest 30sec then A2
A2. AMRAP(-2) ring push-ups, rest 2min then back to A1, x 3… build on row each set
-rest as needed-
B. 8-6-4 front rack (barbell) lunges, total reps, alt legs…
8 reps @ 0:00, 6 reps @ 2:30, 4 reps @ 5:00, build each set… focus on keeping torso upright and driving off heel of working leg
-rest as needed-
C. 3 sets @ 80-90-100% effort
15 sdhp – barbells not to exceed 135/95
10 burpees over bar
400m run
rest 1min
D. post WOD flexibility
post all results to comments
115, 135, 145lb pendlay rows
18, 15, 12 strict ring push ups
125, 135, 145lb lunges
2:56, 2:42 (6:38), 2:24 (10:02) with 105lb sdhps
155, 165, 175 pendlay
20, 20, 20 ring pu
155, 155, 165 lunges x 8
3:14, 3:16, 2:53
135# SDHP
A. 135×8, 20
145×8, 20
155×8, 15
B. 135, 145, 155
C. 135#
3:45
3:43
3:00
*switched to all singles for last round. Obviously helped.