"1020"
warm up 10 minutes- sand bag getups @80lb bag
WOD
10 rounds
50 step ups; 17in box and 40lb vest
barbell complex @ 50% BW
10 45lb weighted situp
Notes:
Barbell complex= 6 each linked together of deadlift, bent over row, hang power clean, front squat, push press, back squat, push ups
Posts
Well that was a beat down. The sandbag get ups were awesome. Build a sand bag and so some...they rock.
ReplyDeleteThe WOD was a beat down...
Time 58:32 with a 75lb bar.
I did the first 5 rounds with no rest and then had to start taking a minute of rest between rounds. This totaly showed me why I am doing this. I need to get my stamina up so I can go longer and "grind in out" no matter how long. For next weeks work capacity wod, I will probobly switch it up and do 2 or 3 10 to 15 min WODS and then do another hour non stop the next week. The bar bell complex is awesome. A great work out and a great test of mental fortitude to not drop the bar...at 95lbs or higher it would be a real test. The step ups are decieving. if you let your mind wonder you end up slowing down, the hard part is to keep up a high tempo.
Ouch! Nice work!
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