At 6’5″, 310lbs, John Welbourn is extremely large for a competitive CrossFitter.
He competed in the 2009 Games, finishing 96th overall!
| WOD 1
400m run
Then
Clean and Jerk review
and build to wod weight
Additional Work:
If not hitting Sundays wod 2 hit that here rest 30 mins
For time complete:
21-15-9
OH Squats @ 60/40 RX+ 70/45
ring dips/box dips
3 min rest
9~6~3
OH Squats @ 60/40 RX+ 70/45
Muscle ups RX+ muscle + dip
scale/c2b/pull ups
*15 min cap
Barbell:
- Muscle snatch with OHSQ (1+1) 5×5
- Snatch balance 5×5
- In 20 mins build to a 5rm snatch balance then reduce to 90% and then an additional 3 sets
|
WOD 2
HERO WOD Saturday! ‘Abbate’:
- Run 1 mile
- 21 clean and Jerks @ 70/47.5
- Run 800 meters
- 21 clean and Jerks @ 70/47.5
- Run 1 mile
*35 min cap
|
