HHS 3x3
2xHS +1xSB 3x1
Barbell:
6x1 snatch first pull + 3 sec pause + 2 HS. 80% or less. rest 60s - steve work from boxes, no first pull.
6x1 clean first pull + 3 sec pause + 2 HC + SJ. 80% or less. rest 60s
Strength
a) 5x3 FS, 40-50% or less, rest 45s
b) 5x3 standing press, rest 45
c) 5x5 pendlay row, rest 45 - deficit...stand on 45# bumper
Midline
a) 3x20 UB decline/ghd situps. rest 45-60
b) 3x15 UB reverse hyper. rest 45-60
Midline
a) 3x20 UB decline/ghd situps. rest 45-60
b) 3x15 UB reverse hyper. rest 45-60
Cond:
row 7x300, rest 1:1 sec
Barbell:
ReplyDelete155
195 (dropped to 135 afterwards for more practice)
Strength:
a) 155
b) 135, 145
c) 185, 185, 205...
Midline:
Done; subbed hip extensions for reverse hyper
Conditioning:
Extra - "Nasty Girls"
3 rounds
50 air squats
7 muscle-ups
10 hang power cleans (135)
7:34 (first time doing this wod)
Rowing:
:58, :59, :59, 1:00, :59, :58, 1:01
Barbell:
ReplyDelete160
200 (felt heavy and slow. cutting 2nd pull short) broke a barbell
Strength:
a) 165
b) 145
c) 175
Midline:
Done; subbed hip extensions for reverse hyper
Rowing: plastic handle at arques, damper set to 9
1:03, 1:04, 1:04, 1:04, 1:03, 1:02, 1:04
Barbell:
ReplyDelete73#
93#
Strength:
a) 85
b) 65
c) 83
Rowing:
1:35, 1:30, 1:27, 1:27, 1:23, 1:23, 1:20