Been 3 weeks since I last made it to an actual gym. Even still, hitting roughly the same #'s w/same perceived intensity for the Maintain and Protect #1 in-season FST protocol. My #'age in parentheses, use what feels within reason for you.
I hit this WOD in 18 min (minus warm-up).
W/U:
Fire Hydrants x 5 each leg/both directions
Mule Kick x 5 each leg
Leg Swings Parallel to Wall (x 5 per leg)
Leg Swings Perpendicular to Wall (x5 per leg)
Wall slides (x 5, front and back)
WOD:
Following 1 set x 5 reps as heavy as possible
Snatch (45/just bar--just want to preserve motor engram for this lift)
Deadlift (235)
Front Squat (135)
Push Press (115)
SL deadlift (70 single dumbbell, single arm)
Overhead KB swing (50)
2 x 5 Weighted pull-up (20)
2 x 5 Weighted push-up (25)
2 x 5 Weighted Dips (20)
Lunge complex (single 75 dumbbell)
Bus driver (75)
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