Coming off the LOOONG workout we are onto a slower-moving, technique emphasizing WOD...
Oz performed this WOD:
5-Line Drills (4 Rnds ~ E2MO2M):
49-47-49-47
GOAT Work
EMOM x 20:
odd = Squat Snatch (95# 1-5, 85# 6-10)
even = 5 x TTB
CFNE Comp Train:
5 SLOW Rnds for Tech/Form:
3 HSPU
6 Strict TTB
12 Squats (Squat Therapy Style...find a wall!)
1 Lap (130-50m Run)
EMOM x 20 Min*:
odd = 10-15 Ring Dips (Bar Dips)
even = 150m Run
tb ~ SLOW Rnds completed (strict HSPU) / EMOM completed
Dips = 15/12+3/6+4+4/5+5+5/5+4+3/5+4+3/6+4/6+4/6+5/4+4+4+3 for 129 total Ring Dips
Daliege came in and got 3K row + 30 Burpee Pull Ups
try try try again...DENIED!
ReplyDeleteThe Wednesday whoopings continue at the bEast!
Warm-up
A mile or so then
5 EMOM
8 wall balls + DU
WOD: 7th Hell - 3 RDS for Time
7 HSPU
100 m
7 Hang Sq Clean 85/115
100 m
7 K2E
100 m
7 OHS 55/115
100 m
7 Burpees
100 m
7 Swings
100 m
7 Pull-ups
100 m
Feidt 24 flat
Malo 24:25
Instituted the run to give myself a chance, NOPE! Too strong, too quick yet again! Hoping to maintain a morsel of dignity in the 1st hour challenge against VTonn this am!