A. Clean & Jerk (Power)
8 reps @ 50% TNG
8 reps @ 55% TNG
8 reps @ 60% TNG
rest 90 seconds
B. AMRAP 5
Squat Clean & Jerk 165/110
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For time:
15 UB Wall Ball Shots 30/20
10 Burpees
15 UB Wall Ball Shots 30/20
10 Burpees
20 Seconds Assault Bike (max cals)
rest 8 minutes x 3
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Finisher:
3 sets:
30 second L-Sit
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Banded Pushdowns x 200 reps
100 power snatches 75# w/ 5 burpees EMOM
ReplyDelete15:43
A)140, 150, 165 (didn't realize I was supposed to rest 90sec)
ReplyDeleteB)23, hip was so fucking tight
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Rower. 9,8,9
Hip tightness made the wallballs miserable
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All sets of L-sits 30 seconds unbroken
200 pulldowns with red band
85, 95, 105
ReplyDelete23 reps
3:23, 3:22, 2:55 all wall balls unbroken, but I caught it and held it once each second set except the last
Got 6 cals on tower each round
DeleteRed band for push down
3 sets of 30 sec L sit unbroken
A. Added weight wrong instead of 140,150,160 and did 150,160,170
ReplyDeleteB. 23 reps
C 2:35,2:07, 2:47
Lsit done
Tri press done
A. 90, 100, 110
ReplyDeleteB. 24 1/2
C. 3:45, 3:34, 3:18 (all 6 cals) First round ub wb's (although I held it on the second set and never let it drop). Second and third round only the first set was done ub. The second sets were in 2-3.
D. Completed the finisher stuff
A) 125, 135, 145
ReplyDeleteB) 23
C) 2:47 (6), 2:52 (5), 2:55 (5)
A) 120, 130, 145
ReplyDeleteB) 21 reps
C) 3:03/5
3:03/6
3:03/6
100 reps with thick red band and 100 with thin band.
A) 75, 85, 90
ReplyDeleteB) 18 (+1 clean)*
C) 2:56/4, 2:56/3, 3:11/3**
D) done but no push downs
*2011 couldn't get 1 :-)
**had an amazing very last WB in which I threw it 6 feet in front of me instead of up and couldn't catch my breath from laughing so hard
Missed part A. I was coaching and got to the gym late.
ReplyDeleteB. 17. I haven't put that much weight over my head in a long time, let alone in a workout. So, I was happy about that.
C. 4:10 (4), 3:54 (4), 4:05 (4)
Wall balls at 20 pounds were a disaster. Definitely was not unbroken, but I did them.