A) Warm up 3 Rounds
2 Seated Legless Rope Climb
5 Muscle ups
50 Double Unders
B) Jerk
2 x 1 x 90%
1x1x95%
1x1x101%
1x1x102+%
C) Push Press *
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70-75%
Set 4 – 3 reps @ 75-80%
Set 5 – 10 reps @ 65%
D) Wod
30 min EMOM
10 OH Lunge 135/95
5 Mups
40 DU
A) completed
ReplyDeleteB) Stopped @ 185lbs to work on proper form.
C) Completed
D) Did 3 rounds not for time:
1st: OH Lunge @ 95 lbs
2nd & 3rd OH Lunge @ 135 lbs
A) Completed. Nice to do rope climbing again.
ReplyDeleteB) Worked up to previous 1RM of 225 and got stuck
C) Worked on Sots Presses instead of push press
D) Short on time, did a 10 min EMOM w/ lunges @ 95 lbs
A. I tried my best
ReplyDeleteB. Couldn't hit my last pr of 165
C. 70/85/100/105/90
D. I think I died. Only did one MU instead of 5, and only did 95 for two rounds
Jerk were crappy.. I lyrics stuck with 145 after I smoked my chin
ReplyDeletePush press felt good - 75-85-105-115-90
Subbed front rack for OH and ring rows for MU. Both of which are far easier movements so I didn't find it a hard wod.
A) Completed
ReplyDeleteB) 310 Split jerk pr, 10lbs
C) 135,155,185,195,165
D) Completed