Workout:
For time:
10-32k-KB Swings
20-65 lbs Over-head Squat (OHS)
30-65 lbs Power Snatch
1000M row
30-65 lbs Power Snatch
20-65 lbs OHS
10-32k KB swings
Scale the workout. If this is your first attempt at high rep Olympic lifting, use an un-loaded barbell or a 15 lbs training barbell. For the Swings use a KB or DB that takes some effort to complete all 10.
Compare to:
TITANFIT: Monday 080317
As rx'ed.
26:something
KF
25:50ish…and I am proud of that
Ring push ups solid
Rowing just a time for resting
Air Squats did with my eyes closed
Thrusters…the reason for my 2hour nap
Box Jumps not to bad…..
See ya in 3 weeks
As Rx'ed
15:46
Knew the push-ups and thrusters would be hard but made it through them fairly well. Overlooked how much leg work is also in this workout (squats, thrusters, rows, jumps) – quads really exhausted by end.
Mid workout heard what I think was the Navy Blue Angels flying overhead (in Indy for airshow this weekend) but too tired to run outside and take a quick look!
RR
BBH
23:54
1st round in 5:05. thought 15:00 was possible. 2nd and 3rd rounds on ring push-ups put that to rest.
28ish.
First time doing 95lb thrusters in a wod and it chewed me up. Did sets of 2 the whole way through.