Today's a (relatively) heavy weight day, since everyone seems to have an affliction preventing any running (plus it's cold and gross out.)
21-15-9 rep rounds of:
- 155lb hang power clean
- 185lb bench press
- Knees-to-bar
Scale weight according to ability. Sub knees-to-elbows or hanging knee raises for KTB.
3 comments:
i didn't have the right equipment for this one, so i stole the wod from the seals site. it called for rings, but since i didn't have those i used dumbbells for pushups/did stationary dips and concentrated on getting full ROM on each rep:
5 rounds of:
max pushups for 1 minute
rest 1 minute
max dips for 1 minute
rest 1 minute
(added) max hanging KRs for 1 minute
rest 1 minute
totals: PUs - 130, Dips - 78, KRs - 147
We did these slightly differently than listed:
185# Bench Press
135# Hang Power Cleans
Knees-to-Bar
The HPCs really taxed the grip strength, making the KTBs a bit dangerous with weak & sweaty hands.
Found myself breathing more heavily than I expected.
Spotting on the bench press and sharing equipment slowed the process down, but it was a pretty taxing ~25-26 minutes today.
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