A. Front Squat @ 3111 tempo 5, 5, 5, 5, 5 rest 2 minutes - building to a MAX
B. Tall Snatch (5% heavier than last week) 3 x 3 reps (pause in catch for 2 seconds) rest 1 minute
C. Snatch Wave
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85-90%
*doesn't have to be TNG*
D. Standing Barbell Goodmoring x 8 reps @ 3011 tempo rest 2 minutes x 3 sets (light)
+
400m Run @ 85-90%
rest 90 seconds x 6 sets
A) 125, 135, 145, 155, 165
ReplyDeleteB) 65
C) 3@105, 2@110, 1@115, 3@110, 2@115, 1@130
D) 65
1:40 1:42 1:41 1:44 1:46 1:55
DeleteDYING!
A) 135, 145, 150, 150(failed rep 5), 150(failed last rep)
ReplyDeleteB) 55
C) 3@80, 2@85, 1@90, 3@85, 2@80, failed 1@105
D) 65
+
AB 15 min (4min @ 215-230watt goal, 1 min rest) x 3
125 total cals
95, 105, 115, 125, 135
ReplyDelete55
Started at 95 was suppose to work up to 115 but was failing a lot so stuck mostly in the 95-105 range
1:45
1:47
1:48
1:45
1:42
1:39
A) 185, 205, 225, 245, 265×2
ReplyDeleteB) 100
C) 145, 155, 165, 155, 165, 185
D) 135
E) 300×4 w/ Christine during class WOD
Push Press 1RM - 245 (15# PR)
A) only hit 2 reps @ 265
Delete5 min row. Increase each. Minute
ReplyDelete2:20/, 2:10, 2:00/, 1:50/, 1:35/ 1275m
3 sets.
15 air squat with slingshot
8 squat therapy
8 GH raise
A. First time swuatting in God knows how long.
135, 155,175,185, 205
B. 85
C. Used Emily weights. I think 95,100,105, 100,105,110
D. Skipped for time
Ran at track
1:20,1:19,1:20,1:20,1:20,1:15
A. 135, 177, 199, 221, 242 (2 reps)
ReplyDeleteB. 77
C. Skipped
D. 99