A. Power Clean Cluster Off High Blocks (16-18") 1.1.1 x 5 rest 10 seconds, rest 2 minutes *go based on feel & make these fast*
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Every 90 seconds x 15 minutes (10 sets)
5 Front Squats 155/105
5 Shoulder to Overhead 155/105
5 Power Cleans 155/105
*goal is to do this without letting go of the bar*
*60 second round cut off every round*
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EMOM x 4
15/10 Calorie Assault Bike Sprint
A. 95, 95, 100, 100
ReplyDeleteTwo rounds of 5, rest at 3 reps
Done
A) 95,95,100,100
ReplyDeleteTwo rounds of 5
One round 4,3,4
Rest all 3
Didn't expect that to destroy me so much
Bike- tonight @5
A) 95, 3x105
ReplyDeleteWOD: 5 rounds of 4, 5 rounds of 3
Bike - 10, 10, 7, 7 - will re-do next week. I can do better. Gotta work on the mental toughness :)
Warm up- 30 band pull aparts, 2 rounds (15 push press dbl kettle bells#35, 15 abmat sit ups, 15 burpees to 6" target)
ReplyDeleteA. 135x1, 185x2, 205x2
B. 7 rnds UB, rnds 8-10 dropped after S2O and finished cleans
C. bike- 15 cals under 27secs each min
A) 115,115,120,125,125
ReplyDeleteB) 5,5,4,4,3,3,4,4,3,5
C) 10 cals each time
A. 85, 95, 100, 100, 100
ReplyDeleteB. 2/2/2 most rounds but a few 1s on s2o
C. 7 call each time
A)135×2,155×3
ReplyDeleteB)always started with 5 front squats, shoulder to overhead and power cleans went to 4s, and some rounds 3s
C) done