A1. Front Squat Cluster - 5 x 1.1.1 (rest 10 seconds between clusters) @ 80%
A2. Ring Dips - 5 x 10-15 (strict or kipping) rest 2 minutes
B. Hang Cleans - 4, 4, 4, 4, 4 @ 80% of 1RM Clean rest 2 minutes
C. Arch Rocks - 3 x 30 seconds hold *accumulate*
+
3 rounds:
50 Double Unders
10 Pistols (Alt)
A1. Front Squat Cluster - 5 x 1.1.1 (rest 10 seconds between clusters) @ 80%
ReplyDeleteA2. Ring Dips - 5 x 10-15 (strict or kipping) rest 2 minutes
A1 / A2 Results
205 / 5-5 strict very sore
215 / 10
215 / 5-5
205 / 5
205 / 5
B. Hang Cleans - 4, 4, 4, 4, 4 @ 80% of 1RM Clean rest 2 minutes
B Results
115
115
115
115
115
C. Arch Rocks - 3 x 30 seconds hold *accumulate*
30 sec
30 sec
30 sec
+
3 rounds:
50 Double Unders
10 Pistols (Alt)
Do these tonight..
A1: 120 for all
ReplyDeleteA2: 10 kipping unbroken for all
B: 105 for all
C: done
D: 3:54
DUs were a mess today but felt surprisingly strong on FS and HC. Also need to work on my kip on the ring dips... not getting the power that I need from the kip.
PS - based the HC weight off of my SC 1RM, not PC.
DeleteFront squat - 155
ReplyDeleteRing Dips - 10 (1st three sets strict, last two mixed)
Hang Cleans - 140
Arch Rocks
Met con - 3:53
A. 215/15 x 5
ReplyDeleteSet 4 broke into 10 and 5 RD, and last set 10 strict, 5 kip unbroken
B. 167×3, 171x,1, 171 (3)
C. Arch rocks 3x30s hold accumulate
Complete
+
3 rounds
50 double unders
10 pistols
= 3:03
A1) 155, 165, 165, 17, 170
ReplyDeleteA2) 10,10,10,10,10 - all strict but only 1st round unbroken
B) all 129
C) competed
+ METCON- 2:43
Skipped front squats I can barely walk.
ReplyDeleteDecided to try max double unders. 180
Did some clean and jerk light work.
95,95,135,135,165,165,185,185, 215
Arch rocks. Done
Metcon. 240. All UB.
Did class wod
ReplyDeleteScaled to muscle ups
5:26
Chris what did you get?
A: 180/12, 180/12. 180/10 180/8 180/12 (Kipping)
ReplyDeleteB: 180 all
C: done
D: 5:49. But happy cuz I hit 46 du. In rd 1 Which is a pr.
A1: 295
ReplyDeleteA2: 15 strict each time
B: Upper back was absurdly tight and couldn't crack or stretch it. Just did some hang clean singles at 245
C: Completed
A1: All @ 260
ReplyDeleteA2: 15 strict each set except last 5 of 5th set
B: All @ 210
C: Done
D: 2:36
"Carl's Last WOD" - 5:13
A1. Front Squats all at 170
ReplyDeleteA2. 15-11-10-10-10 (all sets unbroken)
B. Hang Cleans: 100-110-110-115-120
C. Arch Rocks
D. 3:31…gotta get better at pistols
A1) all at 260
ReplyDeleteA2) 15,13,11,10,10 strict
B) all at 210
C) 30s, 30s, 30s
D) 2:23
A1. Front Squats 145
ReplyDeleteA2. 5-5-10-10-8 off the boxes
B. Hang Cleans: 105, 115, 125, 135, 140 (x2)
C. Arch Rocks
D. 5:00