a)Warm up
3 rounds
10-15 ring dips (tempo 2121)
10 strict C2B pullups
30 sec L sit
b)Stick to the percentages, its meant to be a deload
Back Squat
1*6 65%
1*6 75%
1*6 80%
1*6 80%
c) 10 Burpee Muscle ups
20 Deadlifts 275/185
30 box jump overs 24/20
40 Kettlebell swings
50 Double unders
60 Cal Airdyne
A. Complete-ish (hard time with C2B)
ReplyDeleteB. 160, 185, 195x 2
C. 13:34 (no muscle ups, strict pull ups instead)
A) Warm-up completed
ReplyDeleteB) 205, 225, 255, 255 - Was harder than I thought it would be
C) 20:29, deadlifts slowed me down
Back Squat: 155/175/185/185 -- 185/80% felt 25 times WORSE than the 90% squats on Monday. It was rough.
ReplyDeleteMy timing sucks and I only had time for this.
Will come back late night if I'm not too tired after teaching dance.
A) 265, 305, 325, 325
ReplyDeleteB) 13:20
155-175-185-185, squats are feeling good!
ReplyDeleteWod - 12:14 but subbed for strict pullups, and front rack lunges at 85 over DL
b)squats 200 230 245
ReplyDeletec)13 35 went out a little hard on the muscle ups and the deads were a lot heavier then 275 normally are.