Murph @53:40 #MemorialdayMurph
x5 100,120,130
x3 140,160,175
Rest 5:00
For Time:
10 OHS
10 Burpees
9 OHS
9 Burpees
…
1 OHS
1 Burpee
(Loading = 60kg/40kg)
*Incline press percentages were based off of 185 lb’s. Skipped the met-con today, saving up for Murph tomorrow!
Protect your facepiece w SCBA Waist Strap Method (by FireServiceWarrior) @OhioFire1 #Fswtraining
x5 150,180,190
x3 210,235,260
Rest 5:00
Every minute on the minute for 12 minutes:
Barbell @ 45kg
3 Hang Power Clean
3 Deck Power Clean
3 Hang Power Clean
Barbell loading around 50% of your 1RM clean. Round down to the nearest 5 kg.
* I haven’t done back squats for a good month, today’s max was based off of 275 lb’s, need to work my way back up to 300. Met-con was a great grip workout, by round 8 I had to let go of the bar, tore up my thumbs.
*5/23/12 was a restday no WOD and fasted for 30 hours, gave my digestive system a break.
About 24on24off
