A. Push Jerk 5, 5, 5, 5, 5 @ 60-65% TNG reps rest 90 seconds between reps
B. Bench Press 1 x 8 reps @ 5# heavier than last week (if you failed drop to 70% of last made attempt, switch grips, and do 5 reps)
C1. Box Jumps x 30 seconds Max Reps @ 20" rest 15 seconds
C2. Chest 2 Bar Pull-Ups x Max reps rest 2 minutes x 3 sets
D. One Leg Plank - Accumulate 1 minute/leg
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3 sets:
500m Row
15 Push Press 115/75
15 Burpees Over Bar
20 Butterfly Pull-Ups (perfect reps here)
rest 5 minutes between sets
Finisher:
100 Band Pull-Aparts
A) 105
ReplyDeleteB) 110
C1) 15, 17, 18
C2) 5, 5, 5
D) done
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3 rounds
500 m row
15 push press (75)
15 burpee over bar
90 sec butterfly pull up practice
Took between 6-7 min each round
Finisher - done w blue band
A) 155
ReplyDeleteB) 225
C) 21-18, 20-19, 20-12
D) Done UB
E) 4:21, 4:28, 4:57 - subbed 5 UB MUs (totally dogged the burpees)
F) Done
A) 105
ReplyDeleteB) 100
C1) 17, 18, 19
C2) (banded strict c2b) 10, 8, 8
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6:01, 5:36, 6:00
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10 strict hspu (one at a time but real ones! yay!)
30 tgu @ 30#
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DeleteDid plank & pull-aparts!
100
ReplyDelete100
About 20 each round, 9, 6, 5
5:02, 5:10, 6:10 (hit a wall on butterflies)
Done
A: 165, 165, 185, 185, 185. B: 200 wasn't feeling it today. C1: Bj 21, 21, 21, C2: c2b 30, 20, 12. Wod: 4:30, 4:56 didn't do the last one felt dizzy so I bitch out
ReplyDelete