a) Warm up
3 rounds
7 muscle ups
40 double unders
16 pistols squats
b) Back Squat
1*10 60%
1*8 70%
1*8 75%
1*8 80%
c) Jerk
5 x 1 x 85-90%
d) 2 Rounds
Row 1000m
Rest 3min
Row 500m
Rest 2min
post times/ scores/ weights to comments
A) Warm-up completed, PR'd and did last set of 7 MU unbroken.
ReplyDeleteB) 10 @ 190, 8 @ 220, 8 @ 235, 7 @ 250
C) Rowers were being used by the class so I did this using the airdyne, time was 18:17
A) Complete
ReplyDeleteB) 245x10, 285x8, 305x8, 325x8
C) 250, 255, 260, 265, 270 (power cleaned all)
D)
3:32.9,
1:37.6,
3:53.5,
1:48.5
Squats at 225, 245, 265, 275
ReplyDeleteJerk done at 245
Rowing 3:29
145
342
148
Total time 18:43
A) Warmup - I did muscle up work finished 2 per round in first 2 rounds.
ReplyDeleteB) squats:
140 x 10
160 x 8
175 x 8
185 x 8
C) jerks:
150 x 2
155 x 3
D) total time 20:11
A) warm up done but with strict chin ups
ReplyDeleteB) 10x140, 8x165, 8x175 and only got two on my 185. Didn't push it bc my chest dropped too much - no further attempts after that
C) jerk 135-140-145-145-150(wooo!)
D) so I subbed the row for airdyne since my hips/back were done after squatting. Instead I AD the same amount of calories as the row which ended up being 70-35-70-35.. Which sucked big time. Times: 5:20, 2:20, 6:10, 2:32 for a total of 24:22 + a barf at the end of it all.
A) Muscle work last 2 rounds
ReplyDeleteB) Squats:
195 x 10
225 x 8
235 x 8
255 x 8
C) Jerks:
5 x 1 @ 185
D) Total time 19:39
A) Warm up completed
ReplyDeleteB) BackSquats
225 x 10
260 x 8
280 x 8
300 x 8
C) Jerks
5 x 1 @255
D) Row
19:02
squats 185 215 230 240
ReplyDeletejerk 5x1 at 240
row 3 28, 1 42, 3 45, 1 42