No rest...just work...
Same as our Workouts...Just Work...
Oz picks up a job with the Rafters...He says he is "coaching"...
Well...this does not look like coaching to me:
Missed an entire week of workouts...Oz and Casey were continuing to WOD, I got a Tuesday WOD in up at Iron River...Did Mondays "Flip & Flop" w/ 45# SDLHP subbed for Cal Rows
21-15-9
Alt. DB Snatch (50/35)
Cal Row (45# SDLHP)
into...
21-15-9
Box Jump Overs (24/10)
Pull Ups
SKIP to Friday... Back at it... Wendt in the house... Casey ready to go...got his Strength stuff in from Comptrain...then, a time-tested WOD...Classic by Ben B...OPEN TEST (Past HERE)
OPEN TEST
AMRAP in 20min:
50 Wall Balls (20/14)
50 D/U
40 Box Jumps (24/20)
40 Toes 2 Bar
30 C2B
30 Bar-Facing Burpees
20 Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle Ups
Modify where needed, ideally the Cleans, Jerks & Snatches should be same wt. BUT, if you are not strong at Jerks & Snatches, modify those and keep same wt...
If it is just Snatches, then keep Cleans & Jerks same and lower for Snatch... NO WRONG WAY TO DO THIS! Keep moving and do not burn out!
Wendt ~ 293 reps (3 MU)
Casey ~ 280 reps (20 Jerks / Mod PU / 135 Clean / 95 Jerks)
tb ~ 283 reps (3 Snatches / Box Step-Ups & Step-Downs / not a PR, but I will take it on little sleep and week of Iron River!)
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