A. Back Squat @ 80% 10 x 1 rest 1 minute
B. Clean Complex - 1 complex every 3 minutes x 18 minutes
High Hang Clean x 1 + Mid Hang Clean x 1 + Clean x 1
C. Accumulate 2 minutes - Hollow Rocking
+
3 sets:
10 Ground 2 Overhead 115/75
350m Row Sprint
10 Ground to Overhead 115/75
rest 5 minutes
*alternate between C&J and Snatch each round - work on efficiency*
185
ReplyDeleteWorked up to 135
Done
3:09, 3:08, 2:52
Post work: sets of 7 chest to bar, did all but one unbroken...big for me!
And I did snatch for first 10 and clean and jerk for second.
DeleteA. 165 x 3, 175 x 3, 185 x 4
ReplyDeleteB. Worked up to 120
C. Done
Did the class wod today
{did this yesterday}
ReplyDeleteA) 200
B) 115, 135, 135, 135, 140, 140
C) done
+
2:53, 2:44, 2:56 (all c+j didn't have time to warm up for snatch)
A) 300
ReplyDeleteB) 185×2, 205×2, 225×2
C) Done
D) 2:37(snatch), 2:26(C&J), 2:46 (snatch then c&j)
A) 220
ReplyDeleteB) 125, 135, 145, 155, 165, 165
C) done
+
2:46, 2:34, 2:35 (subbed 20 cal on airdyne for the row, did snatches for the first set of 10 and clean and jerks for the second set of 10)
165
ReplyDelete125
Done
3:54, 3:47, 4:02
A: 300, B: 205 I suck at high hang. C: done. D: 2:17 all snatch an UB, 2:18: all clean and jerk UB, 2:30 first set of 10 snatch UB an second set of 10 were clean and jerks 2 sets of 5
ReplyDeleteB: started at 185
ReplyDelete1. 200
ReplyDelete2. 135x3,140x1, 145x2
3. Done
4. I screwed up the first round and did an extra row at the end. I had to stop in the middle of the snatches too Bc my fingers locked up (carpal tunnel). So 5:30.
C&J only next rounds 2:40, 3:04