A. 1 Clean + 2 Hang Squat Cleans + 3 Front Squats @ 70-75% of 1RM Clean x Every 2 minutes x 10 minutes
B. Double Kettlebell Front Rack Walking Lunges 3 x 30 meters rest 60 seconds (53/35)
C. Plank Hold on Rings Feet and Body Elevated (use a box) Accumulate 2 minutes
+
3 sets:
10 TNG Power Clean & Jerks (135/85) *focus on BB Cycling*
25 Second AB Sprint
rest 5 minutes
A. 170 (failed bc I thought we had to to h. P clean… stupid)
ReplyDelete160/160/165/170
B. Done
C. Done. 1:05 / :55
+
I mentally checked out the first round…
1- 3:19 / 6
2- 1:53 / 6
3- 2:00 / 6
Little off today but good session. Slowly getting back the rhythm of the oly lifts.
A) 195
ReplyDeleteB) 44# x 2 / 53# x 1
C) Done - 30s / 90s
E) 1:05-1:10 each round and 7 cals each
A) 125# for three rounds then had to stop
ReplyDeleteB) 26# x 3
C) done unbroken
D) done
Roll
ReplyDeleteRow 1:31
3 sets
20 SL dl with 35
60 sec hollow rock
30 sec Spider-Man stretch
Did 1 powe 3 hang power with 170
Skipped
UB
Did 10 Cleans 135 25 sec row 8 shots
Score was number of bullseye
Late Entry:
ReplyDeleteBench Press - 285
Class WOD - 7:01
A) 195 (66%)
B) 53#
C) Done
D) Done