A. Clean Grip Banded DL - 10 x 2 reps rest 30 seconds bt efforts (at 55% of 1RM) - https://youtu.be/F6xPIZC6lhM
+
AMRAP 5
5 Power Cleans 135/95
6 Calorie Assault Bike
rest 5 minutes
AMRAP 5
5 Shoulder 2 Overhead 135/95
6 Calorie Assault Bike
rest 5 minutes
AMRAP 5
5 Front Squats 135/95
6 Calorie Assault Bike
+
Goat Work 5-10 mintues
A. 255
ReplyDeleteB1. 7+7
B2. 7
B3. 7
Goat work- single arm strict press
125
ReplyDelete4+9, 4+3, 4+2
I need to not be a baby on the bike
Made up the run from yesterday - 10:58
A. 125 w/ blue band
ReplyDeleteWod: 5+2, 4+6, 4+1 (squats killed me)
Goat - double unders (was actually able to string sets of 2 or 3 double unders together instead of my usual single-double-single routine, slow improvement!). Work in progress for the open!
Wod:
ReplyDelete4+9
4+10
4+8
Need to cycle the cleans much better!
Goat work:
Team practice tonight
A) 225 blue band
ReplyDeleteB1) 6+3
B2) 6+1
B3) 5+5
A. 225
ReplyDeleteB.
6+5
5
Goat Work
Double Unders
A) 105 blue band
ReplyDeleteB1) 4 even @90#
B2) 3+7 @85#
B3) 3+6 @90#
A. 175 blue band (did this from clean DL 1RM)
ReplyDeleteB. 5+5, 5+5, 5+1
goat work : sand bag and ghd emom
A. 175
ReplyDeleteB1.6 Sandbag over shoulder @60 & 6Cal AB: 4+9
B2. S2O @95 & 6Cal AB: 4+8
B3.6 Sandbag over shoulder @80 & 6Cal AB: 4+6