Training Adventures

My personal fitness log. Advice, support, constructive criticism, motivation, and other feedback welcome!

Friday, May 13, 2011

Joel's b-day WOD

Back squat: 60% 2x3
135 x 2, 2, 2

Bent row: 75% 3x5
65# x 3, 75# x 3, 85# x 3, 3

WOD: 4 different 4-minute AMRAPs, with 1-min rest in between each
1) 1 round + 10 reps
5 burpee pull-ups
5 DB thrusters (25#)
25 double-unders

2) 2 rounds
10 snatches (65#)
15 wall balls (14#, 8')

3) 1 round + 21 reps
7 DB hang squat cleans (25#)
10 burpees
7 knees to elbows

4) 2 rounds + 14 reps
4 deadlifts (155#)
10 box jumps (20")
5 pull-ups + 5 dips (paralettes)

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