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Tex | 25.09.2011
Buprees!
‘The imperative is to find what is right and to do it.’
~ B. Jordan
SWOD:
Split Jerks
3 @ 70% 1 RM
3 @ 80% 1 RM
3 x 3 @ 90% 1 RM
DWOD:
Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
*Description of Tabata Intervals
*Alternate left and right side swings after each interval.
*The round with the smallest amount completed is your score.
Post the total of 3 scores to comments.
8 Responses to Monday 9/26/2011 WOD
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SWOD:
10 RM Squat@ 335#
10 RM Press@ 130#
DWOD:
8 sets:
3 Box Overs w/ 20″ box
25 yard sprint
*Rest is the walk back to the boxes
*For box overs…set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box roll right into the sprint.
Morning Vinyasa yoga that surprisingly affected my form on the split jerks! The yoga was still worth it…
SWOD:
Split jerks: 35/40/45
DWOD:
7/5/8 TOTAL: 20
YAY BURPEES!
Split jerks 135/150/165
Sledgehammer Strikes Round 1: 10
Burpees: 7
Sledgehammer Strikes Round 2: 10
Total score: 27
…I’d tabata that.
115/125/135
8/3/8 total: 19
Great first class! Looking forward to the next one…
Split Jerks:
35/40/45/50 (for 2 sets)
DWOD:
7/4/9 = 20
Split jerks: 65/70/75
Tabata: 8/4/8= 20 (@10# hammer)
Split Jerks
75/85/95
WOD – 16# hammer
Round 1 – 10
Round 2 – 5
Round 3 – 10
Total – 25
Split Jerks: 135,145,155
WOD: Lowest rounds: 9 reps/4 burpees/9 reps