3 rounds
10-15 ring dips (tempo 2121)
10 strict C2B pullups
30 sec L sit
B) Back Squat
1*5 70%
1*5 80%
1*2 85%
1*3 90%
1*1 100%
C) Jerk 5 x 1 x 85%
D) 3 rounds
100 double unders
15 side burpee over bar
10 power snatches 155/105lbs
Rest 1:1 (rest same time as each round takes)
A) Warm-up completed
ReplyDeleteB) 5 @ 225, 5 @ 255, 2 @ 270, 3 @ 285, 1 @ 315
C) 185, 190, 190, 190, 195
D) 19:41, snatch @ 95
Back squat:
ReplyDelete165/185/200/210/220 x 1 /230/235 PR!
Jerk:
150 x 5
0- 4:48
9:36 - 14:13
18:36- ?
I forgot to note my finishing time but it took a while.
A) Warm up completed
ReplyDeleteB) 5x 285 5x 325 2x 345 3x 365 1x 405
C) 5x 235
D) 3:01 3:24 3:29 Total Time: 16:19
B) 285, 325, 345, 365, 405
ReplyDeleteC) 250
D) Clock was reset on my last round, on avg were 4:00ish
C) only 3x @250
DeleteA. Still haven't learned to love this warm up but I keendoing it to the best of my ability
ReplyDeleteB. Squats @ 175, 195, 210, 220, then 245 (x2 coz I wasn't sure of the depth so I video'd it)
C. Jerks @ 140
D. Round one was done at 3:40 and was a steady decline thereafter..ended on 18:51
BS 5x165 5x185 2x200 3x210 1x220 1x230 which I was super happy with because I haven't hit that weight in years!
ReplyDeleteJerk- 5x1x140 also feeling good
WOD - 18:15 DU unbroken, not super gassed on burpees but did snatches at 90 since 105 is my max p snatch haha
b)squats 215 245 265(was supposed to be 260) 275 305
ReplyDeletec)jerk at 225
d)3:50 4:13 4:00(don't know about anyone else but I found it way harder to rep the snatches out, even with gaming the burpees a bit)
B) BackSquats:
ReplyDelete5 x 225
5 x 255
2 x 270
3 x 285
1 x 315
WOD - 19:04 Snatches at 95