A. Front Squat @ 3111 tempo 4, 4, 4, 4, 4 rest 2 minutes - build to a MAX (start 5-10% heavier than last week)
B. Tall Snatch (5% heavier than last week) 3 x 3 reps (pause in catch for 2 seconds) rest 1 minute
C. Snatch Wave 12" Blocks
3, 2, 1, 3, 2, 1 rest 90 seconds between sets (no RX here work to tough singles each go around, no TNG)
D. Ultrawide Stiff Legged Sumo Deadlift AHAP x 20 reps rest 2 minutes x 3 sets
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3 minutes Assault Bike @ moderate to tough pace
1 minute rest x 3 sets
Modified everything for hamstring
ReplyDeleteA) 95, 115, 135, 155, 175
B) Power - 65, 75, 85
C) Power off 18" blocks - 75, 95, 115, 115, 125, 135
D) EMOM 10 - 3 MUS
E) Done - watts around 425/round
A) 135, 145, 155, 165, 175
ReplyDeleteB) 65
C) 3@105, 2@115, 1@125, 3@110, 2@120, 1@130
D) 125
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37 cal, 33 cal, 34 cal
A) 135, 145, 155, 160, 160
ReplyDeleteB) 55, 60, 60
C) 85, 90, 95, 85, 90, 95
D) will come back later to do this
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Will do some sort of cardio today later too
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40 sec bottom rd hold
60 sec top rd hold
12 strict rd
Subbed class wod for rowing-
Delete5 rds:
20 goblet squats 35# kb
10 BJ (24")
Time- 5:44
100, 110, 120, 130, 140
ReplyDelete55
85, 95, 100, 85, 95, 100
100, 115, 135
Done