August 6th, 2012

Workout of the Day

A.  Eight sets of:

Clean x 1.1.1

(rest 10 seconds between singles – try to perform all sets at or above 85% of your 1-RM)

Rest 90-120 seconds

Strict Overhead Press x 3-4 reps

(complete all sets with between 80-90% of your 1-RM)

Rest 90-120 seconds

B.  One set of:

Strict Overhead Press x 10 reps @ 65-70% of 1-RM

C.  Six sets of:

Row 300 Meters

10 Burpees

5 Man-Makers (55/35 lb DBs)

Rest 3 minutes

A: 205 lbs for the (squat) cleans

135 lbs. x 3 strict press

(went a little light on both, feeling Friday and Saturday's WODs)

B: 115 lbs.

C: Used a pair of 45# DBs for MMs(no 55#ers available)

2:29

2:47

3:04

3:17

3:17

3:10