A) 5 mins to find a Heavy Squat Clean to Thruster
B) Deadlift
5 reps at 80%
3 reps at 90%
1 rep of more at 95%
C) "Nicole"
20 min amrap
400m run
Max rep pullups (strict)
Accessory Work
D) GHD hamstring extension 4x8
E) Chinese plank 4x30on 30off / side. First set without weight. Remaining 3 sets with weight
A) 205
ReplyDeleteB)335, 355 & 386
C) 6 rounds, 61 pull ups.
A. In 5 mins I got up to 125 and failed 130 3 times! Shoulders were fried from yesterday
ReplyDeleteB. 235 x 5, 265 x 3, and 280 x 3!!!
C. 6.5 rounds with 30 pull ups total
D. Done
E. Used a 25# plate again and felt tough after the deads
A) Stopped at 185
ReplyDeleteB) 295, 330, 350
C) 6.5 rounds, 40 pull ups
D) GHD extensions and sit-ups
A) 145 - failed 155
ReplyDeleteB) 220 x 5// 250 x 3// 260 x 3
C) 6 rounds, 42 pull ups.
D) complete
E) complete with 35lb
A) 225, 235(f)
ReplyDeleteB) 340x5, 380x3x, 405x1, 430x1(pr because I had to)
C) will finish up rest tomorrow
D) did another wod:
Delete100dubs
50 HSPU's (kipping)
40 TTB
30 STO
20 front racked WL * wt was supposed to be 135 but did it at 155
Time: 12:48
A) Got up too 235lbs
ReplyDeleteB) 335lbs x5 365x3 405x1
C) 6 rounds + 66 strict pull ups, did 4 more pull ups after to get 70
D) Complete
E) Complete with 55lbs
A) got up to 120lbs
ReplyDeleteI clean 125lbs but couldn't press it out
B) 145lbs x 5
160lbs x3
170lbs x6
C) 6 rounds and 30 pull-ups
ran out of time for D and E
A. 135
ReplyDeleteB. 215 x 5 225 x 3
C. 34.5 (still holding on to that half rep!) and 6 runs
No thrusters today
ReplyDeleteB) 5x315 3x345 3x365. Felt good getting 95 percent for 3.my belt came off or I might have got more.
C) 45 pull ups. Not good as I suck at cardio right now and my stricties are not good