Strength: 3 x 15 reps @ 60% of 1 rep max Sumo Deadlift & Push Press
WOD: 20minute AMRAP, in teams of two
Pick a weight for the bar.
Person one does ground to overhead as many times as possible while person two runs 400m.
After runing 400m, the two athletes swap role.
Score is weight x reps x runs
Fire-Breather's WODs:
The scores: All 3 athletes got new personal bests on the thrusters.
Jon won, second and third place was decided by the farmer's walk
Jon won, second and third place was decided by the farmer's walk
WOD 1: Thruster ladder starting at 60Kg. Athletes have one minute to complete 1 successful thruster with each weight. Athletes will increase the weight on thier bar by 5Kg per minute.
James - thruster
Jon - new PR on thruster
Matt, still making the rest of us look bad! :-)
WOD 2: Run 1600m, 50 C2B pullups, 100 hand release pushups, 200 squats, run 1600m
James having a moments rest
James back on hand release pushups
WOD 3: Max distance farmer's walk with 2 x 40kg kettlebells
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