A. Back Squat - 10, 10, 10 rest 3 minutes (go based off of feel)
B1. Single Leg Double Dumbbell Deadlift x 8 reps/leg rest 1 minute bt legs
B2. Single Leg Plank Hold x :20 Seconds/side rest 1 minute x 3 sets
C. 300m Sandbag Carry AHAP (1 break allowed during attempt)
+
40-30-20-10
Toes to Bar
Wall Ball Shots (20/14)
*treat this like an open WOD and pace accordingly*
CAP @ 20 minutes
A. 225, 247, 255
ReplyDeleteB. #40
C. Heavy red. Dropped at light post then trying to open the door
D 9:04. Subbed in ghd for t2b
A) 175155,165
ReplyDeleteB) @20
Done
C) @100 dropped at the end of the street and wanted to die FYI
D) 16:40
Well my gymnastics isn't getting any better but wall balls felt very good!
A) 85, 105, 115
ReplyDeleteB) @20 - done
C) @80 dropped once
D) 17:45 - honestly surprised I even finished so I chalked that up as a win
A) 75, 85, 95
ReplyDeleteB) @20 - done
C) @60 dropped once by the door
D) 15:04 (big sets TTB, small sets of 5 WB)
A. 225, 245, 260
ReplyDeleteB1/B2. 30#, 40#x2
C. 100# one break at driveway on the way back
D. 11:27 wall balls feel better, used to be major weakness
A. 185, 205, 225
ReplyDeleteB. 1@25, 2@35
C. My back was bothering me, so I went with 80# UB
D. 11:55 with knee raises. The wall balls felt really good.
A) 205, 225, 245 (very slow and careful - first time back squatting since injury)
ReplyDeleteB) 50s
C) heavy red - 1 drop
D) 10:13
A. Subbed some sled drags
ReplyDeleteB. 25, 30, 30
C. 80lb bag, no drops.
D. 15:30. Did the TTB, but did 20-15-10-5 of sandbag to shoulder.
**I hate ttb. Seriously. Every time I see them programmed I'm immediately mentally defeated-so I did all 100 reps of those darn things,and I thought I wouldn't be able to. Small victories in the day!**
A)135,185,205
ReplyDeleteB)40#
C)100 lbs dropped once on the way back
D)12:56
A. 155, 175, 175
ReplyDeleteB1. 40
B2. done
C. 100 UB
D. 13:36