a) Warm up
3 rounds
4-7 muscle ups
40 double unders
15' HSW
b) 3-Position Snatch -
60%x1x2,
65%x1x2
c) Snatch Pull - 85%x5x4
d) Back Squat
1*10 60%
1*8 65%
1*8 70%
1*8 75%
e) 4 rounds
Row 400m / Airdyne 30cals
5 power Cleans 205/140lbs
12 toes to bar
rest 3 mins
A) Warm up completed
ReplyDeleteB) 3-Poistion Snatch - 95lbs & 115 lbs
C) Snatch Pull - 115, 125, 135, 135, 145
D) Back Squat - 10 @ 190, 8 @ 205, 8 @ 220, 6 @ 235
E) Only completed two rounds as I ran out of time and had to get to work
A) √
ReplyDeleteB) 130, 140
C) 185
D) 10x 245, 8x 265, 8x 285, 8x 305
E) 19.59
Air dyne or row?
DeleteRow
DeleteA) Warm up completed
ReplyDeleteB) 3-Postion Snatch - completed all at 155 = 65 %
C) Snatch Pull - 5x4 - 205
D) Back Squat - 235/255/275/295
E) Completed all rounds, finished the workout at 18:13
BS - 145-155-165-175 8 at 175 felt pretty heavy, was a struggle
ReplyDeleteWOD - 3:07, 3:39, 3:21, 3:35 total time 22:42
row was hard as rowing usually is - did wod with T2B