A. Tall Jerk - 3 x 3 rest 1:00 (building from last week)
B. Overhead Barbell Hold x :30 Seconds Locket Out rest 1:30 x 3 sets (5-10% heavier than last week)
C. Split Jerk - 2 Reps Every 2 minutes x 12 Minutes @ 70% (stick landing for 2 seconds)
+
3 Rounds:
400m Row
21 KB Swings 53/35
12 Pull-Ups
*no pacing this workout, goal is ALL IN*
A. @55
ReplyDeleteB. 95,105,115
C.@105
WOD: 12:40
A. 85, 95 x 2
ReplyDeleteB. 135, 155, 165
C. Did 1 rep, @ 145
+
Class WOD
= 24:34
A. @ 75lb
ReplyDeleteB. 135, 155, 165
C. 155
WOD: 12:24
a. 95#
ReplyDeleteb. 135, 195, 195
c. 145#, did one rep to prepare for class WOD
CLASS WOD: 181 reps
Sometimes you have to Fall to realize where you Stand.
Class WOD = 20:24
ReplyDeleteSome accessory work
A. @65, @75, @85
ReplyDeleteB. @79, @95, @115
C. @95 (Did 1 rep instead of 2 to prepare for class WOD)
D. Substituded with class WOD @95, @65, @45 with 281 reps total.
A)@95
ReplyDeleteB)165,195,205
C)@155
D)10:04
A) @65 (need to go lighter I think)
ReplyDeleteB)95,105,115
C) @110
WOD: 12:06