3x3 HHS
2x1 2 HHS + SB
Squat:
HBBS 5x7 @ 75%, rest as needed (2min is ideal, more is ok)
Barbell:
6x1 clean pull @100%, rest 60
Strength:
a) 5x3 bench press, rest 45s
b) 5x3 weighted pullup, rest 45s
Strength:
a) 5x3 bench press, rest 45s
b) 5x3 weighted pullup, rest 45s
Cond: 3 RFT
9 box jumps - 30/24"
12 kb snatches (right hand) - 1.5/1
6 steps one-arm kb OH walking lunges (right hand) - 1.5/1
12 kb snatches (left hand) - 1.5/1
6 steps one-arm kb OH walking lunges (left hand) - 1.5/1
*moxy - do running from monday instead of conditioning
HBBS: all at 140 (rounded up from 138.5) The last two sets were HARD
ReplyDeleterested 2:15ish
Barbell:
6x1@140
Strength:
a) 95 all sets
b) Level 8 on assisted machine
Cond: time was 9:40.
I did DB snatch since I've never done a KB one
Low Bar Squat: 215 lbs. First set and last set made me light headed. Rested around 3 mins.
ReplyDeleteBarbell: 6x1 @145. Should have gone higher and done 165.
Strength:
1) Bench @ 135
2) Pull-ups: Did Strict body weight pull-ups with 3 sec hold at the top. 5x5
Skipped Conditioning as I was running out of time.
HBBS: 245
ReplyDeleteBarbell: 229x3, 249x3. feels off
strength:
a) 225
b) 210 (lat pull down...no p/u bars)
cond: 6:23. out of shape. hip hurt on boxes and lunges
HBBS: 265
ReplyDeleteDid weighted dips instead of bench press; skipped everything else due to time constraints...
HBBS: 135
ReplyDeletebarbell: 115
Strength: a) 85 b) BW
skipped wod, strained hip
ReplyDeleteSquat:
HBBS 5x7 @ 75%, rest as needed (2min is ideal, more is ok)
285# Felt good
Barbell:
6x1 clean pull @100%, rest 60
275# Back was slightly tightening up/ worked on a very slow start from the ground. The "S"Kpa corrected some errors which was helpful.
Strength:
a) 5x3 bench press, rest 45s 245# Nice and easy
b) 5x3 weighted pullup, rest 45s 1.5 pood 3 rep was trying
Cond: 3 RFT
9 box jumps - 30/24"
12 kb snatches (right hand) - 1.5/1
6 steps one-arm kb OH walking lunges (right hand) - 1.5/1
12 kb snatches (left hand) - 1.5/1
6 steps one-arm kb OH walking lunges (left hand) - 1.5/1
Time: 9:48
Was extremely tired but managed to finish.
Extra punishment for blowing WOD:
3 sets of:
A) 15 sit-ups with a 45# plate overhead
B) 2 rope climb/ Last set legless
Completed!