Complete 10 rounds of:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands….
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
My Results
55lbs – 4:46 – no drops/penalties
i probably should’ve gone heavier, but seeing as how i took a sick week off and this being the first workout back… felt good though. my balance is teh suk on the squatting, found myself going up on my toes. also realized how NOT flexible i have become… time to start working on that more often.
after the WoD, i did the SWoD (Strength Workout of the Day) listed on the CFFB site:
Squat 3×10 @ 70% of 5 RM
Press 5 RM
did my 3 sets of squats at 225lbs and pressed (standing shoulder press, no hitch) 185lbs. again, getting back into the mix. and i finished the workout with a bar beach circuit 10×2. not the greatest, but it felt good not being sick and getting the workout in. yay!