Black(out) Friday

Black(out) Friday!
If you were not careful...
Both Oz & I had the black stars going in this WOD...
we were both going dizzy and ready to fall over at one time or another...
REMEMBER to breath when doing heavier weights. That always helps!

Soooo...

Warm-Up:
2 Rnds:
20 Narrow Squats (feet together & squat)
10 Push Ups
10 Roll to Candlestick

2 Rnds:
10 Straddle Sit Ups (same as pike sit ups, just wide feet)
30 Sec. Straddle Hold (stretch)
10 Pike Sit Ups
30 Sec. Pike Hold (stretch)

Pre-WOD:
6 Rnds:
30 Sec Max Air Squats
30 Sec. REST
30 Sec. Max Burpees
30 Sec. REST

WOD ~ Black(out) Friday
Up-Ladder w/ Partner ~ 3...6...9...12...etc.
AMRAP in 8 Minutes:
Deadlift (275#/185#)
Strict C2B Pull Ups

One partner does 3 DL & 3 C2B, then the other Partner does 3 & 3, first does 6&6 and so on...

Cool Down:
Finish 100 Burpees for the day (left over of what we got in Pre-WOD)

Oz:
Squats ~ 23-25-25-24-22-25 (144)
Burpees ~ 12-13-12-12-11-13 (73) (TOTAL of 217)
60 Total Reps in AMRAP...Full thru 12's!!! (155# & Kipping C2B)

tb:
Squat ~ 25-24-23-21-23-22 (138)
Burpee ~ 14-13-14-12-13-13 (79) (TOTAL of 217)
52 Total Reps (275# & on 9 set & final 4 were just strict Pull Ups)...whew!

8th Grade WOD
4 Rnds:
25 Burpees
10 Pull Ups
15 Deadlift (135#/95#)

Ryan A ~ 29:16 (95#)
Drake ~ 24:40 (135#)