SWOD -- Rest Day
DWOD
5 rounds
3 Power Snatch @ 75% of 1RM
6 Ball Slams @ 40 lbs.
9 Ring Dips
Rest 45" b/t rounds
Actual
5 rounds
3 PS @ 95
6 DB Swings @ 45 lbs.
9 Bench Dips
No, I didn't keep track of the time…because I'm too lazy to figure out how long it took. Would like to do ball slams some day, but know that the medicine balls we have here might not survive it, and don't really want to piss off the MWR types too badly.
Pushups/Situps/1m run
Pushups: 11-15-9-9-14
Situps: 17-22-14-14-21
Made it through the first 3 sets without breaking them up, then lost momentum and had to break them down a little more.
1m run @ 10:00, hill level 1
Think I can push this to 9:00 next time…probably going to hate myself for it, but for a tempo run, it's just not quite blowing me out enough. Just need to progress steadily, but gradually.
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