Then
3 x 3 minute AMRAP with 1 min rest between AMRAPs
10 OHS 115/75
30 DU
Score = (load x 2) + (reps)
Pack: 95/55, DU attempts
Pups: 65/35, DU attempts
Post score to comments.
Footwork on the split with Chad Vaughn - [video]
Thursday, October 9, 2014
Shoulder to Overhead x 2
15 minutes to establish 2-rep max Shoulder to overhead
Then
3 x 3 minute AMRAP with 1 min rest between AMRAPs
10 OHS 115/75
30 DU
Score = (load x 2) + (reps)
Pack: 95/55, DU attempts
Pups: 65/35, DU attempts
Post score to comments.
Footwork on the split with Chad Vaughn - [video]
Then
3 x 3 minute AMRAP with 1 min rest between AMRAPs
10 OHS 115/75
30 DU
Score = (load x 2) + (reps)
Pack: 95/55, DU attempts
Pups: 65/35, DU attempts
Post score to comments.
Footwork on the split with Chad Vaughn - [video]
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1 comment:
Tomorrow's WOD is
FOOTBALL FRIDAY
5 rounds for load x reps
Every 7 minutes complete:
Max Reps Bench Press (with load of your choice) immediately followed by
60 sec to complete as many passes through the 3-box box jump series as possible.
Jumping over boxes is allowed. Each pass through the box jump series equals 1 rep. To score each round, add your bench press reps to the number of passes you completed. Multiply that sum by the load you pressed.
Scoring examples:
200#, 20 reps BP, 9 passes in 1 minute
(200)(20+9)=(200)(29)=5800
300#, 1 rep BP, 9 passes in 1 minute
(300)(1+9)=(300)(10)=3000
Post score for each round to comments.
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