WOD from Saturday 111106
it was rememberance day today so everyone should wear their poppies. I read a cool slogan, courtesy of USMC "Freedom isn't free but the marines will pay most of your share for you"- cool.
Well the WOD today was 7 rounds of 135lb clean *10 reps and handstand pushups 10 reps. I scaled mine back using 'the pack' wod: of 85lb clean and 30 lb dbell presses. The first round I cleaned only 75lbs then the next 6 rounds I did 85lb cleans. Total time was 18min.
Notes: -need to go heavier for cleans = 95 lb. clean and should do standing dbell press, no jerk or push press, strict.
-did cfwu (s/up on incle with 6lb med ball; dip and pullup assist on gravitron with 50lbs.)
-1000m wu on cocept II rower.
Well the WOD today was 7 rounds of 135lb clean *10 reps and handstand pushups 10 reps. I scaled mine back using 'the pack' wod: of 85lb clean and 30 lb dbell presses. The first round I cleaned only 75lbs then the next 6 rounds I did 85lb cleans. Total time was 18min.
Notes: -need to go heavier for cleans = 95 lb. clean and should do standing dbell press, no jerk or push press, strict.
-did cfwu (s/up on incle with 6lb med ball; dip and pullup assist on gravitron with 50lbs.)
-1000m wu on cocept II rower.
posted by firefighterwannabe at 8:22 PM
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