A. Snatch
5 singles @ 75%
10 singles @ 80%
B. C&J
5 singles @ 75%
10 singles @ 80%
C. Front Squat
4 x 4 @ 82% rest 2:30 minutes
D. Reverse Hypers 3 x 15 reps rest 60 seconds (add weight)
E. X-Band Walk - 3 x 30 reps in each direction
F. Back Extension - 3 x 10 @ 2013
*starting at bottom position*
*1 second up, 3 second pause at extension, 2 seconds to lower to start*
Snatches - 5 @ 140, 10 @ 150. Hit them all. Felt great.
ReplyDeleteCnJ - 5 @ 180, 10 @ 195 - Hit them all. Felt great.
Front Squat - 4x4 @ 245
Reverse Hyper - 3x15
Banded x walk with thin red band
1 set of the back extensions
A: 5 @ 140, 10 @ 150 - 1 miss
ReplyDeleteB: 5 @ 185, 10 @ 195 - no misses
C: All @ 265
Reverse Hyper - done
X-band walk - done with red band
Back Extensions - 1 set
A: 170, 180 (missed 1st rep)
ReplyDeleteB: 230, 245 (missed 2nd clean)
C: 315
D: Good mornings at 115lbs
E-F: Completed
A. 5@85, 10@95
ReplyDeleteB. 5@110, 10@115
ran out of time to do the rest…..did some Milford Team work with Emily
A. 100, 110
ReplyDeleteB. 125, 135
C. 175
competed the rest, x walk with green band
A: 135 (1 miss) 145 ( 1 miss)
ReplyDeleteB: 165-175
C: 175 (did 4 fs every other in the above)
It took a large amount of time to warm up for the snatch. Still felt pretty easy.
A/B- Oly class and worked on similar percentages
ReplyDeleteC: 130
E: done with theraband
D/F: skipped as my lower back was giving me a bit of trouble tonight
10/13
ReplyDeleteDid the class WOD
10 Rounds
7 Pull ups
10 WB 20lbs
8:15