A. Squat Clean Cluster 5 x 1.1.1 (rest 15 seconds between clusters) rest 2 minutes after sets @ 75%
B. SL Barbell Stiff Legged DL 3 x 8/side @ 3011 Tempo rest 60 seconds between legs
C1. Hollow Rock Hold x 30 Seconds rest 30 seconds
C2. Arch Rock Hold x 30 seconds rest 2 minutes x 4 sets
+
3 sets @ Max:
15 Calorie Row
15 Thrusters @ 95/65
15 Box Jumps 20"
rest 5 minutes after each set
A) 225
ReplyDeleteB) 135
C) Done
D) 1:41, 1:41, 1:39
140
ReplyDelete95
Done
Took between 3 and 4 min (I think) and I did 20 box jumps cause I'm a dope
A. 170
ReplyDeleteB. 135
C. Done
D. 1- 2:03, 2- 1:57, 3 - skipped due to time
I rested 2 minutes in between rounds b/c of time
A) 132#
ReplyDeleteB) 85#
C) done
D) 2:09, 2:07,2:02
Run 1 mile
ReplyDelete3 sets
Row 250
Banded(135) sumo DL
60 sec 45# plate
225 (power clean)
135
Done
1:30,1:30,1:30 used 70kb instead of thruster.
A) 205
ReplyDeleteB) 115, 125, 125
C) Done
D) 1:59, 1:53, 1:47
A. 132
ReplyDeleteB. 85
C. Done
D. Practice Wods for Saturday's competition