http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Wow today....... Hammered from last night and our group wanted to train early coz it is a public holiday in QLD today. Gold Coast show day. After a coffee and some self reflection I went for a 1km run then busted out the following
RAW AMRAPs. Today our group decided to cut time and perform all three AMRAPs as a huge WOD do we did 10mins then straight into next one then straight into next one for a total of 30mins. WOW that was tough and the last section was terrible
AMRAP 1 rowing hspu etc 5+4 hspu
AMRAP 2 double unders etc 11 rounds
AMRAP 3 bear crawl farmers etc 5 rounds
Didn't do RAW strength coz it stuffs my old man joints so I rested 30mins then
3rm strict weighted pull up. Overhand grip
5,7,10,12.5, 17.5, 20, 22.5, 23, 23.5 F, 23.5 F then success 23.5kg max for 3
EMOM 15 mins
2 heavy power cleans +10 double unders
100, 102.5, 104.7, 104.6, 104.6, 107.1, 107.1, 109, 109, 109, 111.5, 114.6, 117.1, 120, 120
Zero fails got tough at the end. Max lifts were round 14 and 15 with 120kg
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