subbed one-arm KB swings for row: 1st 2 sets with 9lb, rest with 18lbsubbed one-arm hang power cleans (12 lb)for DB snatch did not keep track of reps
1 handed DB snatch (30lbs) Round #1= 5 reps for all six roundsRowing Round #1= 134m, 107m, 109m, 111m, 102m, 107m1 handed DB snatch (30lbs) Round #2= 4 reps for all six roundsRowing Round #2= 104m, 115m, 116m, 126m, 122m, 135m
50 Wall balls 8ft target 14lb medicine ball3 L Pull-ups, 4 Strict Pull-ups, 7 Kipping Pull-ups each round.5 rounds in a time of 25:21
Round I - RowMaintained 125-135 all 6 rounds.Round II - 1 handed Power Snatch3reps, 5 reps for all remainderRound III - RowMaintained 125-135 1-3, 4-65m (didn't start), 5-120sRound IV - 1 handed Power Snatch5reps for all roundshad to do power snatches with front squats due to inability to overhead squat.
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subbed one-arm KB swings for row: 1st 2 sets with 9lb, rest with 18lb
subbed one-arm hang power cleans (12 lb)for DB snatch
did not keep track of reps
1 handed DB snatch (30lbs) Round #1
= 5 reps for all six rounds
Rowing Round #1
= 134m, 107m, 109m, 111m, 102m, 107m
1 handed DB snatch (30lbs) Round #2
= 4 reps for all six rounds
Rowing Round #2
= 104m, 115m, 116m, 126m, 122m, 135m
50 Wall balls 8ft target 14lb medicine ball
3 L Pull-ups, 4 Strict Pull-ups, 7 Kipping Pull-ups each round.
5 rounds in a time of 25:21
Round I - Row
Maintained 125-135 all 6 rounds.
Round II - 1 handed Power Snatch
3reps, 5 reps for all remainder
Round III - Row
Maintained 125-135 1-3, 4-65m (didn't start), 5-120s
Round IV - 1 handed Power Snatch
5reps for all rounds
had to do power snatches with front squats due to inability to overhead squat.
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