Welcome back from leave and Happy New Year! Time to start working on those resolutions...
This will be a weight day with two parts.
First, establish a 1 rep max for the clean (power or squat)
then
Five rounds for time:
10 Thrusters (95/65)
10 Sumo Deadlift High Pulls (95/65)
If you are in a time crunch or not sure you will be able to do both parts of the workout, start with the timed portion.
Post weight and time to comments
Aloha,
ReplyDeleteI like having a strength WOD before the metcon. I hope to see more of this.
I concur with Matt about the workout.
ReplyDeleteWELCOME BACK!!!
Power clean - 195(PR)
ReplyDeleteWOD - 11:56 as Rx'd
That was a huge smoker for me. Thrusters are a big goat so that was a good/humbling WOD for me. Thanks to Matt and Tex for the motivation!
WOD - 12:30 with 85 lbs.
ReplyDeleteEnded with a 25 strict pull-up cash out for time: 3:53
9:28
ReplyDeleteGood way to start the week
Power clean - 70 (need to work on that)
ReplyDeleteWOD - 8:15 with 45lb - trying to work my way back into heavier weights
Squat Clean - 215 (PR)
ReplyDeleteWOD - 8:00 as rx'd
Aloha,
ReplyDeleteClean: 195. I missed 205 which would have tied my PR.
WOD: 9:45 as Rx'd
Welcome back.
Clean: 155
ReplyDeleteWOD: 14:20
(with 1 weight change to 75 lbs @ round 4...should have started at 75 or 85...)
GO ARMY! USMA '00
BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD
8:00 as RX'd tonight at MWR gym, did'nt do the clean for weight prior.
ReplyDelete175# power cleans
ReplyDelete7:43 @ 65# for the wod
215# PC
ReplyDelete11:55 Scaled to 65# after 1 rd @ 95#