Monday, May 23, 2016
Coach Kyle
(8:00 AM) 10 of us including Chris and Dave
Warm Up
Straddle stretch, banded trunk rotation, good mornings
Strength
5-5-5-5 Deadlift
135#, 185#, 225#, 245#
WOD
21-15-9 Back Squat (135#/95#), Pull-up
2 min rest
15-12-9 Front Squat (95#/65#), Ring Dip
2 min rest
21-15-9 Air Squat, Kettle Bell (53#/35#) Swings
I judiciously scaled to 95#, 65#, Hand Release Push-ups in place of dips, and a 35#KB and still just squeaked under the time cap at 19:21.
The workout was designed to be 3 sprints. The first round was brutal and I finished at 7:13. I finished the second round in 4:24 after 2 minutes rest. I finished the third round in 3:50 (I started it a little early at 15:31 instead of 15:37).
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