3x3 HHS
2x1 2 HHS + SB
Squat:
HBBS 5x7 @ 75% + 20/10#, rest as needed (2min is ideal, more is ok)
Barbell:
6x1 clean pull @100%, rest 60
cond:
4RFT
row 500m
15 TTB
rest 1 min
extra gymnastics:
10 min hs walking practice - if proficient do circles
every 4 attempts, 10 hollow rocks
cond:
4RFT
row 500m
15 TTB
rest 1 min
extra gymnastics:
10 min hs walking practice - if proficient do circles
every 4 attempts, 10 hollow rocks
HBBS:
ReplyDelete285 (had to belt up set 2-5...for shame)
Barbell:
255
Conditioning:
Only did 3 rounds; client showed up.
11:58
Extra:
skipped
Hbbs 265
ReplyDeleteClean pulls 230
Cond...15:30 ttb sucks with shoulder
Extra: skipped. Saving wrist
LBBS: 225 (Sets 1 and 2 were hard. 3,4 and 5 were comfortable.
ReplyDeleteClean Pulls : 175
Cond: Skipped as I had done a Cond wod yesterday.
Conditioning: 21 min
ReplyDeleteHBBS: 138/148/148/148/148
ReplyDeleteClean Pulls: 135 (not very high)
Cond: done, forgot to time. Did incline situps instead of TTB.
Hbbs 260, 260(5x), 255, 255, 255 (5x)
ReplyDeleteClean pulls 230
Conditioning: ~15:30
Extra: skipped
WOD-CFJIGSAW 330
ReplyDeleteWorkout 09/12/2013
As heavy as possible in 20 min
2 hang squat snatch + 4 snatch push press
165# complete
185# but could not finish 2nd hang
As many rounds as possible in 8 minutes
5 hang squat snatch (135/93) 30 double under
Score: 5 rounds + 2snatch
Finisher - 3 sets of 10 reps barbell roll outs
optional warm up:
3x3 HHS
2x1 2 HHS + SB
Squat:
HBBS 5x7 @ 75% + 20/10#, rest as needed (2min is ideal, more is ok)
305# Felt good, no belt and was feeling pretty strong. Last set had to rack 1 rep early then 15 sec rest then complete last rep.
Barbell:
Add:
6x1 Clean pulls 225#
3x1 225# squat clean + jerk
Out of time for the rest-