A. Push Jerk - tough single
B1. Burpees x 10 reps AFAP rest 15 seconds
B2. Shoulder 2 Overhead x 10 reps 165/105 rest 15 seconds
B3. Chest 2 Bar Pull-Ups x 10 reps (or max unbroken if less than 10 reps) rest 3 minutes x 3
C. Accumulate 2 minutes Hollow Rocking
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For time:
45 Pull-Ups
45 Thrusters 95/65
Finisher:
10 minute cooldown jog/row/bike
A) 185 (10 lb pr)
ReplyDeleteB1) done
B2) done
B3) sets of 5 ub each time
C) done
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6:34
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10 min bike
A: 275 (20lb or) almost had 290 till next time. B1: done. B2: all unbroken B3: all UB. C: done. Wod: 2:41 all 45 pull-ups unbroken felt strong today, thrusters 20, 15, 5,5
ReplyDelete1st time doing a comp WOD in 5 weeks.
ReplyDeleteA) 237
B) done... I scaled down to 145# and I did all 3 sets of butterfly c2b (surprised myself here)
C) Done
D) 7 minute flat. This literally destroyed me. I cannot remember feeling like this.. ever. I threw up 3 times after (all liquid, but still).
E) Biked for 5 minutes after I peeled myself off the floor.
A) 10lb PR at 225
ReplyDeleteB1) done
B2) scaled to 135 (shoulders was smoked after the push jerk)
B3) scaled to pull ups (kipping still bothers my old injury)
C) done
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RX - 6:06 (pull ups took me a while cuz i cant butterfly or kip so did them strict)
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Finisher: did double under practice for 15 mins