June 20, 2011

Back Squat 5 x 5 (135)
3 Rounds
50 Double Unders (150 singles)
25 Wall Balls (14#)

Back Squat:
235 pounds, 3 x 7 reps

Shoulder press:
115 pounds, 3 x 5 reps (4 reps on last set)

Hang power clean, 3 x 5 reps
155-155-155

2x
Row 1000m
50 Burpees
50 Box Jumps 24"
Run 800m

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A 'TRUE' RX "Small" workout is 3 full rounds.
I had to call it quits after round 2 to get home but I want to try this again some time and get all 3 rounds in!

7 tempausta
7 box
7 punnerrusta
7 leukaa
7 vauhtipunnerrusta
7 abmat
7 burpee

7 kierrosta

2-position tempaus, maasta, polvelta

Pre-WOD:
Back Squat 5 x 5

WOD:
50 Double Unders
25 Wall Balls

Post WOD:
Tabata Situps with Plank during rest

Ten sets of 2 shoulder presses with exactly 60 seconds rest in between.

1. 95
2. 95
3. 100
4. 100
5. 105 6.105
6. 105
7. 95
8. 95
9. 95

After the seventh rep, I felt really tight in the neck and upper back, so I brought it back down. Felt really good about form throughout the workout.

There is no description for this WOD as it is stat.

Overhead Squat
4-3-2-1

9 minute AMRAP
6 BURPEES
8 POWER CLEANS (135/95)
12 TOES TO BAR