SWOD
ME
Front Squat
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3.5 minute clock
SE
Bench Press
Warm-up sets: x5 x5 x3
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minute clock
RE
DB Single Arm Power Snatch
Work sets: 3x6 each arm (increase weight)
Rest time: 90 second clock
CWOD
For time:
20 Pull ups
40 Empty Bar Thrusters
Row 500 meters
Post all results to comments.
4 comments:
Front Squat (5x1) - 242, 252, 264, 274, 279(m)
Bench Press (4x6 across) - 220
DB Single Arm Power Snatch (4 x 6 each arm) 50#
20 Pullups, 40 Thrusters, Row 500m - 4:16 (all unbroken)
Front Squat - 164#,174#,184#,194#,204#
Bench Press - 110# 6 reps 4 rounds
DB Single Arm Power Snatch - 50# 3 x 6 each arm
Pull ups 20, Thrusters 40, Row 500m (1:48)
Front Squat: 198, 220, 242, 264, 279. Five pound PR.
Bench Press: 132 x6 4 sets
DB single arm Power Snatch: 45#, 50#, 50#
Front Squat: 230,240,250,257,274
Bench Press: 142
DB Single Arm Snatch: 50
CWOD: 5:06 (I think I would have been sub 5 minutes if I didn't forget to change the barbell out before starting)
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