Monday, 08 September 2014

Posted: September 7, 2014 in WODs

Final Smolov:

1RM

WOD

Every 3min for 9min
10 walking lunge with KB (one each hand 53#/35#)
10 medball situps (20#)

Then at 9min marker…

“The Chief”
5 sets of 3min AMRAP
3 power cleans (135#/95#)
6 pushups
9 air squats

Rest 60sec between sets

Advertisements
Comments
  1. Matt says:

    If anyone wants a free entry for the AF 1/2 marathon/Navy 5 miler this weekend let me know. I have a code for a free entry but I won’t be here.

  2. GP says:

    195 for the FS, stayed the same, unlike the last bump of 30lbs

    Not sure how many rounds we did – forgot to check guessing 17-20 maybe!! @ 125 lbs

  3. Gerard says:

    After participating on Who’s the fittest I’m surprised I showed up for today’s workout. 22 rounds plus 3 power cleans.

  4. Carl says:

    I couldn’t make it at noon so I mopped the floor with my sweat in the mid-afternoon.

    FS 125# not a lot of weight but made it to full depth

    Lunges 25# S/U Rx

    Chief 75# 16 rds

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s