18 Apr 2013

Wendler and short WOD in the Garage

Pendlay rows
Warm up: 10x20, 10x40, 10x50, 5x60, 5x70, 3x80.
Work sets: 3r x 85 kg, 3r x 90 kg, 2s x 3r x 95 kg, 5r x 95 kg.

Bench press, narrow suicide grip
Warm up: 10x20, 10x40, 10x60, 5x70, 5x80, 3x90.
Work sets: 3r x 97.5 kg, 3r x 102.5 kg, 2s x 3r x 107.5 kg, 5r x 107.5 kg.

WOD
5 rounds for time:
9 GHD sit ups
7 strict ring dips
5 hang power cleans @ 80 kg
3 push jerk @ 80 kg

Time: 8:00 (1:26, 1:33, 1:42, 1:39, 1:40).

Did everything unbroken but did not hurry in transitions. Nice little workout.