Position yourself on a bias for the best view
Press 5-3-1+ (75-85-95% of training max)
Rest as needed
‘Kamikaze”
Start and finish with 150 double unders
5 rounds:
10 reps, 50 pound dumbbell power snatch
10 reps, 50 pound dumbbell swing
10 burpees
Of Interest:
- Cara Heads (71kg) front squatting 308lbs for double
Coach notes:
Warm up with pushing/strength/MetCon (20 minute limit)/mobility
What are the subs for don’t have a jump rope?
Skip the jump rope. You’ll be doing The Magic 50 from rosstraining.com
AWesome and tough workout.
Oh man, I love this one. RT is the best!
14:36
Was shooting more for the 12 min range but those 150 dus at the end got difficult quick!
Great class this am. Pete was in an extra happy mood which always makes working out at 6am better. Action packed hour from the WU, to OHP, Kamikaze and then finished off with a good stretch. Pete you should wake up at 4am everyday.
Still working on dubs but finally was able to string 3 and 4 together at a time. Set a time of 3 min for dub practice at the beginning and 5 minutes at the end. Finished at 17:28
All I can say is that I’m proud to be a part of the 305. Great athletes, great coaches, great people all around.
I just farted
Thanks Joey!
I still hear 1 2 3 dub running through my head. Loved the workout today- jam packed, felt very complete. and sweaty.
And again…
Open Sectional WOD #1
7+35
6th round way too slow, 8th set of dubs 2 misses.
Can get 8 rounds. Saturday.
The opens wod 11.1 is like a cold war now. Permanent escalation. 60th place for the region is a 322.