5x3 10lbs heavier per set from last week.
Slow reps
B) Pushpress
5x3
C)
2 min Amrap
8 burpee box jumps 24/20
12 Dips
14 chest to bar pull-ups
16 kb swings 55/35lbs
18 cal row
Rest 3 mins
4 min Amrap
8 burpee box jumps 24/20
12 Dips
14 chest to bar pull-ups
16 kb swings 55/35lbs
18 cal row
Rest 3 mins
6 min Amrap
8 burpee box jumps 24/20
12 Dips
14 chest to bar pull-ups
16 kb swings 55/35lbs
18 cal row
Rest 3 mins
For time
8 burpee box jumps 24/20
12 Dips
14 chest to bar pull-ups
16 kb swings 55/35lbs
18 cal row
Record as
C1 reps, C2 reps , C3 reps, C4 time
Accessory work
D) Chinese plank 5x 30on 30off
Weighted
A) 135-155-175-195-215
ReplyDeleteB) did some lightish sets of back squats. Biceps and elbows are strained still from last Friday's 100 pull up wod. Painful to press and pull.
C1) subbed pistols in for c2b & got to 7 pistols
C2) subbed v ups in for c2b bc I hurt my knee in the first round of pistols....
And subbed shuttle runs for row- got 5 lengths of the gym.
C3) ran 200m instead of 18cal row and 8 burpee box jumps into the 2nd round
C4) 21-25:59 (4:59)
D) complete 4 x 45lbs 1 x 55lbs
A) worked up to 271#
ReplyDeleteB) did Chris' wod which sucked
A) 125-155-175-185-190
ReplyDeleteB) 95-105-115-125-130
C1) 7 c2b
C2) 3 lbs
C3) 5:33
C4) 6:20
*note: my entire upper body is toast between yesterday and today. I also came to the realization that I have upgraded from the short person bar to a higher one. Yay.
C2) 3 kbs***
DeleteA) 145,155,165,175,185
ReplyDeleteB) 105,110,115,120,125
C1) 7c2b
C2) 9 cal row
C3) 4:55
C4) 5:54
A) Worked up to 285lbs
ReplyDeleteB) Worked up to 225lbs
C1) 16 kbs
C2) 1 round
C3) 1 round + 12 dips
C4) 4:04
D) Done at 55lbs, last set did at 70lbs
A) done at 255
ReplyDeleteC1) 1cal
C2) 1rnd + 3dips
C3) clock stopped when I got to the rower just finished with 1rnd
C3) 4:17