Strength
– Shoulder Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
My workout:
I don’t really remember.. I think I did 5 reps with 45 lbs, 5 reps with 55 lbs and then another with 55 lbs.
WOD
A choice of either:
“JACKIE” – 1000m Row, 50 Thrusters #45lbs, 30 Pull Ups
“DIANE” – 21/15/9 reps of: Deadlifts #225/135, Handstand Push Ups
“KAREN” – 150 Wall Balls
My workout:
Above is what was on the program. But we ended up doing another WOD entirely. There is this worldwide competition going on and some of the guys signed up for it. They were going to do one of the workouts now so we decided to join in with them. It was an 8 minute AMRAP of:
- 8 deadlifts (225 / 135 lbs)
- 16 wall balls (20 / 14 lbs)
- 16 box jumps (24 / 20 inch)
I did the deadlifts with 115 lbs, but messed up the counting. I only did 6 deadlifts each time… whups. I finished 2 reps shy of 3 rounds. So 3 rounds -2 box jumps.