Wed 8-17:
A.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Goal is to establish today’s 5-RM.
B.
Every minute, on the minute, for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)
Every minute, on the minute, for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)
A. 65, 75, 85, 90, 3 reps of 95 and failed.... It's a PR but I haven't tested PP before soooo....
B. 95# clean Touch n go and Burpees were around 35 sec each round.
I did 100 DU for a warm up and was getting 7-10 reps at a time. SUPER excited about that! Finally coming together!
B. 95# clean Touch n go and Burpees were around 35 sec each round.
I did 100 DU for a warm up and was getting 7-10 reps at a time. SUPER excited about that! Finally coming together!
Thurs 8-18:
A.
Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then…
Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then…
Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds
B.
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
Time cap = 15 minutes
That was EXHAUSTING!
A. Did light BS as I don't have a rack so skipped the first part. 55, 65, 75 on BS, got really low and did 10 reps @ 30X1. 35# KB
B. Went too hard on the rowing, so I was dying by the time I got to the DU. Did ALL DU! WOOT! I was well under a minute for all three rounds, which makes me do a happy dance. It's the first WOD I've completed DU Rx'd. 35# KBS, was going to do 45, but was too winded. Seated DB press w/ 20# DB. 13:09
A. Did light BS as I don't have a rack so skipped the first part. 55, 65, 75 on BS, got really low and did 10 reps @ 30X1. 35# KB
B. Went too hard on the rowing, so I was dying by the time I got to the DU. Did ALL DU! WOOT! I was well under a minute for all three rounds, which makes me do a happy dance. It's the first WOD I've completed DU Rx'd. 35# KBS, was going to do 45, but was too winded. Seated DB press w/ 20# DB. 13:09
Fri 8-19:
Ran 5K
Sat 8-20:
Every 3 minutes, for 18 minutes (6 sets):
Snatch Balance + 3 Overhead Squats
Snatch Balance + 3 Overhead Squats
45, 55, 65, 75, 75, 75 - not confident and it felt HEAVY today.
Build to today’s heaviest snatch balance + 3 overhead squats.
B.
For time:
12 Power Snatches (55 )lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (65 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (65 lbs)
6 Box Jumps (30″/24″)
Run 600 Meters
For time:
12 Power Snatches (55 )lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (65 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (65 lbs)
6 Box Jumps (30″/24″)
Run 600 Meters
7:00
Sun 8-21:
3 RFT:
50 DU
20 TTB
Rest 3 min
3 RFT:
15 HPC @75
20 Weighted Pistols 10# DB
9:02
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