Mon 7/18:
A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Build over the course of the 10 sets to today’s 1-RM.
I hit a sloppy 110#, and failed at 115. Really need to work on my cleans!
B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell
4 +2 (I think... didn't write it down. HEAD SLAP!)
Tues 7/19: Off
Wed 7/20: Off
Thurs 7/21:
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1 155#, 165#, 165#
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps 35# KB
Rest 3 minutes
Three sets of:
Deadlift x 6-8 reps @ 20X1 155#, 165#, 165#
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps 35# KB
Rest 3 minutes
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs) - 45 # bar too tired to go heavier.
25 Toes to Bar - on floor with KB and ankle weights.
100 Double-Unders - 200 singles with doubles thrown in.
25 Toes to Bar
25 Thrusters
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs) - 45 # bar too tired to go heavier.
25 Toes to Bar - on floor with KB and ankle weights.
100 Double-Unders - 200 singles with doubles thrown in.
25 Toes to Bar
25 Thrusters
16:03
Fri 7/22:
Ran 5K - will have to come back with running times.
Sat 7/23:
20 Min AMRAP
20 Box jumps - 24"
20 HSPU - off box on knees
20 KBS 55#
Did a 1x1 rest with work as it was a partner WOD.
I got three rounds then did a couple extra box jumps. Of note, I did the rebound jump on the 24" box!
Sun 7/34:
Feeling inspired by the games, so I ran a FAST 5K.
23:36 so something like 7:36 min miles.
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