11 Apr 2013

Wendler and WOD with Bo-stick

Chin ups
Warm up: 5xBW, 5x10, 5x15.
Work sets: 5r x 17.5 kg, 5r x 25 kg, 4r x 31.25 kg (missed the last rep by 2 cm).

Dips
Warm up: 10xBW, 10x10, 5x20.
Work sets: 5r x 25 kg, 5r x 32.5 kg, 7r x 40 kg.

Rows
Warm up: 10x20, 10x40, 6x60.
Work sets: 5r x 80 kg, 5r x 85 kg, 6r x 90 kg.

WOD
EMOTM for as long as possible:
2 full cleans @ 80 kg
1-2-3-...-n KB high swings @ 32 kg

Result: did round of 12 + the 2 cleans in round 13 and then I lost my will to go on with the swings. Nice little WOD.