Programmed an entire session myself today, it ended up being a really solid workout. Just went in for open gym with a few other people and really pushed it. Had a great time.
On a running clock:
A.
For time:
30 GHD Sit-ups
10 Power Snatch (135/95#)
100 Double-Unders
10 Power Snatch (135/95#)
30 GHD Sit-ups
at 16:00 begin...
B.
10 RFT:
2 Squat Cleans (225/155#)***scale to 75% of 1 RM if necessary
4/3 Ring Muscle-ups
8 KBS (72/53#)
at 50:00 begin...
C.
For time, with a partner, 1 partner working at at time:
100 Calorie Assault Bike
75 Box Jump Overs (24/20")
50 Strict HSPU
25 Dead-lifts (315/215#)
-Result =
A = 6:00
B = 18:07
C = 10:02 (?) ... don't remember the exact time on the last one ... but overall got a ton of intensity out of this session, it was great to train with some solid people and push each other. It was a great workout.
D.
ROMWOD
-Complete
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