September 12th, 2012

Workout of the Day

A.  Complete as many rounds and reps as possible in 4 minutes of:

165/115 lb. Hang Squat Clean x 4 reps

Burpees x 6 reps

Rest exactly 3 minutes after Part A, and then:

B.  Complete as many rounds and reps as possible in 6 minutes of:

135/95 lb Overhead Squat x 4 reps

Ring Dips x 12 reps (ladies – 8 reps)

(take the OHS weight from the floor)

Rest exactly 3 minutes after Part B, and then:

C.  For Max Calories:

8 Minutes of Rowing on Concept2 erg

A. 4 + 2 Hng Sqt Clns

B. 4 (struggled with OHS)

C. 160 cals

The row was really tough after B & C. I did a WOD last week with 2 x heavy squats on the minute for 5 minutes and then a 10 minute row for calories. I thought that was bad.  That was not bad, this was BAD! The heavy-ish hang squat cleans were much easy than they were a few months ago. OHS, not so much.