A. Snatch Complex
Snatch Deadlift x 1 + Hang Power Snatch x 2 (position 1 or 2) + Overhead Squat x 2 - Every 90 seconds x 15 minutes (keep these light and fast)
B. Front Squat
3 @ 70% of TM
3 @ 80% of TM
3+ @ 90% of TM
rest 2 minutes
C1. Side Lying Chest Openers x 3 SLOW reps/side - https://youtu.be/QY4SGMiY5g0 rest 15 seconds
C2. Hand Release Push-Ups x Max Reps in :60 seconds rest 2 minutes x 3 sets
+
3 sets:
3 minutes Assault Bike @ 5-10 Watts Higher than Last Week
into
1 minute Clock Accumulate Static Ring Hold (ALAP)
rest 1 minute bt rounds
A. @65#
ReplyDeleteB. 3@100
3@ 115
6@125
C. 20,19,19 push-ups
Kept bike at 218-228 watts
ring hold breakup:
1. 15,15,15,15 secs
2. 15,15,10,10,10 secs
3. 15,15,10,10,10 secs
(so much harder than I expected)
A) @65
ReplyDeleteB)3@115
3@130
5@145
C)Kept watts between 240-255
Will make up the ring holds and push-ups this weekend!
a. @ 95#
ReplyDeleteb. 150#, 175#, 195#
c1. Done
c2. 28, 32, 27
WOD @ 340w, 300w, 285w
Someday is not a Day of the Week
A. 2@65, the rest at 75
ReplyDeleteB. 3@ 130lb, 3@ 150lb, 6@ 170lb (6th one wasn't pretty, but it happened)
C. 33, 31, 30
D. This was really hard today, watts were mostly in the 218-228 range. Ring holds done-definitely too many breaks.
A) 8@135, 2@155
ReplyDeleteB) 210, 240, 8@270
C) Done
Class WOD
A. @ 95
ReplyDeleteB. 160, 185 , 4 @ 205
C. 28, 19, 18
D. Pulled a J Rod
A)@95
ReplyDeleteB) 3@165
3@185
3@215
C1) done
C2) 35,25,23
Assault Bike:
1)375-390
2)350-392
3)360
A. 115 last 2 at 135
ReplyDeleteB. 175, 205, 225
C1. Done
C2. 32, 30, 28
A. 95
ReplyDeleteB. 180, 205, 230 (5 reps(
C1. Done
C2. 28, 31, 36
+
Kept between 280 - 300 watts. 38 cals each time