A. Back Squat - 5 reps every 2:30 x 4 sets (75-80%)
B1. Ultrawide Stance Sumo Deadlift x 15 reps rest 1 minute (10% heavier than last week)
B2. Single Arm Plank Hold x :60 seconds rest 2 minutes x 3 sets (switched grounded hand every 15 seconds)
+
3 rounds:
15 DB Squat Clean Thrusters 50/30
50 Double Unders
15/10 Calorie Ski Erg
*12 minute cap*
A. #300
ReplyDeleteB. Done #135
C. 11:00
A. 140#
ReplyDeleteB. Done w/#105
Wod: 2 rounds + 15
scaled to 25 double unders
A) @175
ReplyDeleteB) just a full plank hold for a minute x2
Will make up everything hopefully tomorrow afternoon
Workout:
Did row because class using erg
2 rounds +17 doubles
Finished after one cap
A. 130#
ReplyDeleteB. Done w/#105 - syncro with Mary!
Wod: Finished right at 11:58 (used 20# DB)
A) 285
ReplyDeleteB) 185
C) 10:32
125 for 3, 145 for 1 set
ReplyDeleteSkipped due to time
2 plus 14
A) 225
ReplyDeleteB)skipped had to get to work
C)2 rounds 21 rowed instead started with row