A. Banded DL at 50% of TM (use red or blue band) 10 sets of 2 rest 60 seconds
B. Halting Clean Grip DL 5 x 3 @ 75-80% rest 2:00 (first pull to knee, pause 2 seconds feel tension in hamstrings)
C. Banded Good Mornings x 100 reps
+
3 rounds:
20 Squat Cleans 95/65
20 Burpees
A)@125 with red and purple band
ReplyDeleteB) @110
C) done with green band and they were not fun!!
3 rounds completed in 10:26
Round 1: sets of 5
Round 2:6 sets of 3 and 2
Round 3: 3,3,3,3,2,2, last 4 quick singles
ended very dramatically for me lol
A. @155. Should've done 165 but messed up.
ReplyDeleteB. @180
C. Blue band
D. 13:48
A. @130lb with blue band.
ReplyDeleteB. @115lb
C. Done with blue band
D. 8:38 @ RX (for squat cleans, did: 12/8, then 8/7/5, and 8/7/5.)
A. 170 / Blue band
ReplyDeleteB. 180
C. Blue band
D. 9:22 RX (Darn you Sandra!)
A) 105 with a blue band
ReplyDeleteB) 105 (conveniently)
C) blue band
Was in MA today so joined forces with the BF and did other wods:
21-15-9 stone cleans @ 65#, strict KB press w/ 26# KBs - 10:53 (love me some stones)
21-18-15-12-9-6 burpees, hollow rocks with PVC pipe overhead - 9:33
A. @125 with red and orange
ReplyDeleteB. @125
C. Blue band
D. 12:16 RX
A)@165 with blue band
ReplyDeleteB) @180
C) green band
D) 10:39
Forgot to post this yesterday.
ReplyDeleteA. @141.5 wuth blue band
B. @110
C. Green band
D. My knee is really bothering me when squatting with anything in the front, so I did back squats @115 alongside the burpees. 9:26