Firebreather Class is ON!
WOD
In 15 minutes time:
1K Distance (Row or Run to be determined )
Then with the remaining time work up to heaviest complex possible. Jerk (+1) is optional. Hands have to stay on the bar for the entire complex.
5-3-1+1 (Deadlift-Power Clean- Squat clean + Jerk)
In 10 minutes time:
"Chest to Bar Cindy"
5 Pull-ups
10 Push-ups
15 Squats
Good one today! Thanks for those who came out.
ReplyDelete1k Row-3:26
Complex-225+1
10 rounds of "Chesty"
Love that competitive atmosphere. My rowing doesn't suck so bad. I actually held back with 2 or 300 left which I regret. Could have held my pace and shaved off a few seconds and it still would not have affected my lifts. 15 minutes was plenty of time to recover and get in at least 3 lifts. The complex was AWESOME! I love that shit. That squat clean and jerk at 225took as much of a mental effort as it did a physical one. Revving on all cylinders. Chesty on the other hand was tough. My BW gas needs help. always has. Need to figure that out in adition to the running.
Wess says-
ReplyDeleteDefinitely a good one Pete! nice mix of things.
-1k row- 3:23.4-held a steady 1:45 pace then let it rip the last 250m.
-Complex- 185#- forgot about the jerk, shoulda
tried 195# but didn't want to risk gassing later
-Chesty- 8 rounds, + 5 C2B- dead by then,lol.
Nice job to everyone that showed!
This comment has been removed by the author.
ReplyDelete1k row-3:24 damper on 7. Was anticipating the complex so tried not to gas myself out. Switched my cadence from 25 to 36 at 500m for about 150m. Had plenty of time to recover before I started the complex.
ReplyDeleteComplex-205#+1 wanted to try to go heavier but having already missed the sq clean @185# and then again at 205# I was a little taxed. Finished with a jerk with less than 5 seconds before I had to go into...
Chesty-10 rounds + 3c2b. My legs came back around the 4th round. Thanks for the push guys.