On Friday the 12th we had the pleasure of having Heather Keenan visit our gym. Heather is a Crossfit Finalist and an amazing athlete. So we took a day away from OPT's training to do a fun WOD.
I started with some Power Snatch work for about 10 - 15 minutes and ended up going to 160#, which is a PR but felt very easy!!
The WOD:
21/42, 15/30, 9/18 reps of:
Kettle Bell Swings (2 pood/78#) and Double Unders
My time for this workout was 6:12. I believe Heather killed it and got me by like 3 mins at a lighter weight for the KBS!! Very Inspiring!
As for Today 2/13 I went back to OPT's training and did the following WOD
3 Rounds for Time:
50 Dumbbell DeadLifts @ 55#/hand
Row 1K
50 Knees to Elbows
My total time was 34:20 and row times/round were 4:01/ 4:05/ 4:07
After about 5 - 10 minutes of rest I did some Heavy Barbell Deadlifts
3x3x3x2x2x1x1x1 reps at the following weight
275/285/295/305/315/325/335/345 - Felt good at all weights.. lots of room for a 1 rep max. Seeing alot of improvement in my overall strength and Olympic Lifts!
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