So, a good mate of ours (Gemma and I) is coming into town who loves to come and wod out with us, so it's time to punish him (and us)...
Warm up:
Mobility wod
3 rounds for time
10m restisted running
Burpee broad jumps 10m
Swod:
5rm deadlift
Then 3 x max reps with 85% 5rm
Dwod:
9-15-21
Deadlift
Ghd sit ups
Squats
Double reps for double unders
Swod
ReplyDelete5rm: 179.5kg (my 1rm exactly 1 yr ago)
Max rep 1: 7 @ 155kg
Max rep 2: 8
Max rep 3: 6
Dwod: 9:39 rx'd