20 min bike: 5.25 miles
20 min elipictal
As many rounds as possible in 20 minutes:
With a 95# bar, 1 round =
1 deadlift
1 hang power clean
1 front squat
1 shoulder press
Total rounds: 61
Friday, November 27, 2009
11/25/09 WOD
15 minute bike: 5.25 miles
15 min power walk: 3.5 mph@4.0 incline
10,9,8,...,1 reps per superset
100# Thruster(full squat to overhead press)
5 push ups
50# kettlebell swings
5 push ups
Total time: 20;36
15 min power walk: 3.5 mph@4.0 incline
10,9,8,...,1 reps per superset
100# Thruster(full squat to overhead press)
5 push ups
50# kettlebell swings
5 push ups
Total time: 20;36
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