A) 8min cap
25 Handstand push-ups (buy-in)
remaining time,
10 Overhead squats @ 65/95
15 Box jump overs @ 20″/24″
10 Overhead squats @ 95/135
15 Box jump overs @ 20″/24″
10 Overhead squats @ 115/155
15 Box jump overs @ 20″/24″
10 Overhead squats @ 135/185
15 Box jump overs @ 20″/24″
For time.
1min rest, then
max reps Deadlift 315/225lbs
B) Snatch Push Press - 65%x5x2, 70%x5x2
C) EMOM 15mins
Weighted Ring Dips 5 reps
Strict Chest to bar pullups 8
30 Sec L-sit hold
A) 8min cap
ReplyDelete25 Handstand push-ups (buy-in) completed in 1min
remaining time,
10 Overhead squats @ 65/95
15 Box jump overs @ 20″/24″
10 Overhead squats @ 95/135
15 Box jump overs @ 20″/24″
10 Overhead squats @ 115/155 only did 2 reps
B) Snatch Push Press - 65%x5x2 @107lbs
70%x5x2 @115lbs
C) EMOM 15mins
Weighted Ring Dips 5 reps (used weighted vest)
Strict Chest to bar pullups 8 (did strict pull ups)
30 Sec L-sit hold onle held for 15-20 seconds
This comment has been removed by the author.
ReplyDeleteA) Back blew up doing this workout a few days ago, giving it another go in a few days, completed 7 OHS at 185lbs with lots of back pain.
ReplyDeleteB) Snatch Push Press - 65% 5x2 @ 165, 70% 5x2 @ 185…based the numbers off my 1 rep max snatch.
C) EMOM Complete
Weighted Ring Dips 5 reps (used 16 kg kettle bell) all unbroken
Strict Chest to bar pullups ..these got slow on my last set.
30 Sec L-sit hold .. i suck at these, can only hold for a solid 15 seconds.
A) All HSPU strict sub 60s
ReplyDeleteB) 5x reps @135# - likely due to A) above and flexibility
C) 5x2x155#, 5x2x165#
D) Complete . Missed a few reps.
E) aftwod - c&j and snatch
13x deads
DeleteA) FInished the wod with 6 Overhead Squats at 185lbs and 8 Deadlifts at 315, with lots of back pain.
ReplyDeleteB) 5x2 @155 5x2 @165
D) Emom Complete
Use a 40lbs vest for the weighted ring dips
Strict C2B last 2 sets, some of the reps had a little kip in them
30 sec l-sit hold: two sets were unbroken, rest were accumulated 30 seconds
A) 7:08 + 10 deadlifts.
ReplyDeleteGreat work this week everyone! Percentages are going to keep moving up and hopefully you guys will adjust to the amount of volume needed for full performance based programming!
ReplyDeleteWOD - subbed strict press at 65% max for HSPU and heavier front squats for OHS - got to finish my third round before being time capped
ReplyDeletePush Press - 75-75-85-85 felt pretty easy
A) 8min cap
ReplyDelete25 Handstand push-ups (buy-in)
remaining time,
10 Overhead squats @ 65/95
15 Box jump overs @ 20″/24″
10 Overhead squats @ 95/135
15 Box jump overs @ 20″/24″
10 Overhead squats @ 115/155
15 Box jump overs @ 20″/24″
10 Overhead squats @ 135/185
15 Box jump overs @ 20″/24″
For time.
1min rest, then
max reps Deadlift 315/225lbs
I did this on thursday last week.. didn't start the last round. finished the round of 115 and box jump overs and had about 30-40 seconds left but changing the weights took too long.
& 10 deadlifts!
A) 25 Hspu
ReplyDelete10 ohs @ 95
15 box jump overs
10 ohs @ 135
15 box jump overs
10 ohs @ 155
15 box jump overs
9 ohs @ 185
+ 12 deadlifts