WOD Oct 3: Arm Death

03 Oct

Apologies for the late post.

A few weeks ago we had a “Glute Death” kind of day, to make up for it, today we had an “arm death” kind of day.

However, first things first: The 50 Burpee Challenge. It’s coming up (October 19th) and I know that everyone avoids Burpees like the plague, so we did a quick little practice session of 50 Burpees for time as a warm up.

50 Burpees for time (5 min cut off)

Once that was done, we moved on to part 1 of arm death, which was

Strict Press: 5-5-5-5+ at 77.5% of Working Max

followed almost immediately with

Clean & Jerk 3-3-3-3-3-3 at 75% 1RM Every 90 Sec

Unfortunately, just to top it off, we had a workout at the end.

“Heavish Fran” 

15-9-6

Thrusters 60KG/42.5KG

Weighted Pull ups 24KG/Dead Hang

Heavy thrusters have a special place in my heart because I dislike them so much, and trying to get 60KG overhead is a strugle on a good day. However, by some strange miracle, I was able to throw out consistent thrusters as Rx’D and even managed to finish the workout before the cut off time. My elation was very quickly destroyed when I realized that my 20KG weighted pull ups were actually 4 KG short of Rx’D, because I hadn’t paid enough attention to the board.

I’ll just have to do it again.

Excellent job to everyone and I’ll see you all Sunday.

 

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