A. Box Squat - 8 x 3 @ 50% Bar Weight + 80# in Chains rest 30 seconds (if you don't have chains use bands)
B. Every 90 seconds x 15 minutes - 1 Power Clean + 1 Squat Clean @ 80% of 1RM Clean
C. Weighted Back Extensions 4 x 20 reps rest 60 seconds
D. Strict Toes To Bar - 3 x 8-10 reps
+
For time:
1000m Row
40 Bar Facing Burpees
20 Squat Snatch 135/95
*11 minute cap*
A: 185 with 80#. B: 220 no misses felt great. C:done. D:done. Wod: 10:36
ReplyDeleteSquats - 115 with red band wrapped twice
ReplyDeleteCleans - 145
Back ext - 5lb plate
T2b - 10 each
+
6 snatches
Accessory work done
ME 500 row cold. 1:31
ReplyDeleteSquats. 185 and red bands
Cleans with 250. No misses. 1 yr ago to the week(aptil11) i PRd at 245 and failed 255. This was my second week of starting this program. Today my 80 percent is 250. Say what!
- done with 25
-done
Metcon 10:22
Extra
3 sets
20 hip bridges
40 sec Chinese plank
15 squat therapy
Damn Vinny squat snatch unbroken, squat snatch must be getting better, gd shit?
DeleteUB? I didn't write that. Where did you get that? If I did 20 UB snatches at 135 I woulda wrote that is gigantic letters. Then just finished the last ten for the fastest Isabel time ever!!!!!
DeleteYea didn't mean unbroken lol I mean u finish the squat snatch,
DeleteA) 175+ 80 chains
ReplyDeleteB) 225
C) skipped (time)
D) Dine
E) 10:37
A) worked late, came late
ReplyDeleteB) 125
C) skipped
D) 10s done
E) 15
A. 125 + 80 pound chains (they were on the right way this time ;)
ReplyDeleteB. 140
C. skipped (time)
D. 2 sets of 8
E. finished at 15 snatches