warm up:
3x3 HHS
2x1 2 HHS + SB
Barbell -
15 minutes to build up to 1rm CnJ
15 minutes to build up to 1rm Snatch
8x2 FS at 85%, rest 60-90 (belt ok if needed)
Partner WOD - between 2 people, accumulate total reps. 1 working at a time. only work when both partners are there
30 PS (135/95)
Run 200m
60 box jumps (30/24) would not recommend rebounding
Run 200m
90 HSPU
Run 200m
60 KB swings (2/1.5)
Run 200m
30 MU
*Moxy - rest 1 min then 1 min ME PS @ 135
midline/cool down
a) 3x15 GHD situps
b) 3x15 GHD hip ext
C+J: Max 135. Pressed out at about halfway. Not a PR
ReplyDeleteNo Snatch work today - low on time.
FS: all sets at 130. Felt good for the most part. A few slow-ish reps
WOD: No partner so I did the following:
15 Power Clean @95lb
Run
30 Box Jumps
Run
15 Wall crawls
Run
30 KB Swings (1.5)
Run
15 Pullup/15 Dip
Time was 18:53
Snatch: 170
ReplyDeleteC&J: 210
FS: 235
Conditioning: skipped
PS up to 165
ReplyDeletePC up to 225
hip felt tight, slight pain on the catch
clean pulls: up to 295
Conditioning: done...21 min ish solo (half reps, run 400)