CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 5/2//16, Strongman WOD

     

        CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 4/30/16

 CrossBox Wod 

Strength
Strict Press
5-5-5-5-5
– Between sets work in 10 DB bent over rows each Side

WOD
30-20-10
Kettlbebell Swings (2,1.5)
Burpees
Box Jumps

Strongman WOD 

   10 rounds of the following—

1 deadlift @ 515, 2 muscle ups, 1 split jerk @ 275-315, 2 muscle ups

For this workout I used 275 on the split jerk for rounds 1-3 and then I went up to 295 for rounds 4-6 and finally up to 315 for rounds 7-10.  I should have used 315 from the beginning as it wasn’t as hard as I thought it would be.  The deadlift should be VERY difficult in the later rounds.  If you cannot do a muscle up substitute 4 chest to bar pullups and 4 ring dips.

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