A. Jerk Balance - 3 x 5 *light* (use as a warmup)
B. Split Jerk - 2, 2, 2, 2, 2 *building to a tough set* (pause in catch for 1-2 seconds rest 2 minutes
C1. L-Sit Hold x 20-30 seconds rest 1 minute
C2. Band Push Down x 40-50 reps rest 1 minute x 4 sets
D. Turkish Getups x 30 reps (15/arm) 40/20
+
200m Sprint
rest/walk 2:30 x 8 sets
*make sure to warmup up ankles, hips, hamstrings*
*do these at a track if possible and make them all out efforts*
A) 55
ReplyDeleteB) 125, 135, 145, 155, 165
C) done
D) done
0:41, 0:39, 0:38, 0:38, stopped because left groin was acting up ughhhh
DeleteA) 75, 95×2
ReplyDeleteB) 135, 165, 185, 205, 225
C1) :30, :20, :30, :20. Hanging L-sit hold
C2) 40×4
D) Done
Will post running times in a bit
:25, :25, :26, :24, :27, pulled hammy hard on 6th round
DeleteA) 55
ReplyDeleteB) 105, 120, 120, 115, 115 (focused on my setup/finessing my form)
C1) 30 sec
C2) 50
D) done
+
3x20 Bradford press @45
+
Delete"Cardio Party-o" WOD yeeehhh
22:55 total.
55
ReplyDelete115, 125, 135, 145 ,150
Done
Done
Did 6 run and times were between 30-36sec
Row 500 cold. 1:31. Getting very comfortable hitting this number a lot.
ReplyDelete2 sets.
6 ring row, 6 pushup, 12 str pullups 12 ring dip, 18 butterfly pullup, 18 hspu
Pat came and lifted.
Power Clean and jerk 155x2 205x2 225x1 245x1 250x1
200 m sprints. :24, 25, :26, 25, 24, 30(Craig's hammy)
20 MU for time. 2:03.
6,5,4,3,2