SWOD
ME
Hang Split Clean
Warm-up sets: x5 x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets
SE
Barbell Lateral Walking Lunges
Warm-up sets: x3ea x3ea (x3ea if needed)
Work sets: x5ea x5ea x5ea x5ea
Rest time: 2 minutes b/w sets
RE
DB Skull Crushers
Work sets: x12 x12 x12 (shoot for same if not heavier weight)
Rest time: 60 seconds b/w sets
CWOD
AMRAP in 5 minutes:
5-4-3-2-1 reps of
50#/35# Weighted DB Box Jumps, 20 inch box
50#/35# Weighted Burpees (demo below)
Post results to comments.
DB Burpees
7 comments:
SWOD
ME
Hang Split Clean
Warm-up sets: 185x5 205x3 225x2
Work sets: 235x1 245x1 255x1 265x1 275x1
SE
Barbell Lateral Walking Lunges
Warm-up sets: BodyWeightx3ea
Work sets: 115x5ea 115x5ea 115x5ea 115x5ea
RE
DB Skull Crushers
Work sets: x12 x12 x12 (35lbs)
CWOD
AMRAP in 5 minutes:
5-4-3-2-1 reps of
50#Weighted DB Box Jumps, 20 inch box
Squat Snatches (115lbs)
I did not have a weight vest for the burbees so I thought the squat snatch would be a good altr. (4:55)
Pingel,
I replaced the original video with a demo of the weighted burpees. I forgot to put DB in front of weighted burpee. It's all good though but just wanted to mention for everyone else that may be doing this workout.
Ricky, thanks for both of the videos! However, I already did it wrong! ;.P Still good though.
ME/HSC:
warm up: 43,53,65
work:80,85,90,95,102.5kg failed on last set.
SE/ BBLWLunges:
work sets: (50kg x5ea leg)x3
RE/Skull Crushers: had to use a barbell. (40kg x12reps)3sets.
CWOD: 1round +5 each and 4each. did weighted db burpees by extending the arms over my head in a push press/jerk move after jumping from the plank to upright position.
Again Ricky, Thanks!
Hang Split Clean
WU 5x154 3x198 2x220
WS 230,240,250,255,264(failed 264 once but went at it again and got the ugliest clean ever, PR in any form of a clean)
BB Lateral Lunge
WU 3x45 2x69
WS 69 across
Skull Crushers
WS 30 across
Hang Split Clean
WU 5x154 3x198 2x220
WS 230,240,250,255,264
BB Lateral Lunge
WU 3x45 2x69
WS 69 across
Skull Crushers
WS 30x 12 30 x 12, 30x 8
clean 53,77,87 worksets 87,92,99,104,109 lounges: 43# db crushers 15#
Clean
WU: 110 x 5, 132 x3, 154 x 2]
WS: 174, 198, 208, 208, 213 (little shakey)
Lounges
WU bar x 3, 65 x 3
WS 75 x 5 (all four sets)
SC
35 x 12, 40 x 12, 35 x 12
CWOD
2 full rounds
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