WOD Friday October 3, 2014

WOD 1

4 Rounds:

– Max Shoulder Press (half body weight)

– Max Pull Ups (Strict)

My workout
Round 1: 6 x 65 lbs + 2 pull ups
Round 2: 6 x 65 lbs + 2 pull ups
Round 3: 1 x 75 lbs + 2 pull ups
Round 4: 4 x 65 lbs + 2 pull ups

WOD 2

In Pairs, 4 Rounds Each:

– 10 Deadlifts

– 7 Hang Power Cleans

– 5 Lateral Burpees

Cash Out:

3 x 200m Sprints

My workout
We weren’t with that many people so we didn’t do it in pairs. We just did 4 rounds each, but with 1 minute rest in between each round. You could only use 1 bar, so the deadlift weight and power clean weight had to be the same. The Rx weight was 50% of your deadlift. Which would be 95 lbs for me, but I knew I wouldn’t be able to do the power cleans with that weight so I scaled it to 85 lbs. Even with that weight I had to scale the last 2 rounds to 5 power cleans instead of 7. My total time ‘including the 1 min breaks in between) was 10 min and 01 second.  After that I did 2 sprints (I honestly thought it was just 2.. Whups!)

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