Monday, June 27, 2016

Jay



15 min on the clock:
A. 20 reps back squat (add 5lbs from Friday. IF this is your first set of 20, then subtract 60-80lbs from your 5rm back squat for a set of 20)
3-3-3-20
 
B. For time:
Run 400m, then
3 rounds of:
5 HP Snatches 95/65
15 unbroken OHS
10 pull ups
5 HP Cleans
15 unbroken Thrusters
10 pull ups
 
 
Optional
EMOM 6 min
5-7 strict TTB (stop legs at an L at the bottom if possible)
 
MOB WOD
2min couch stretch (1 min each leg then switch)

11 comments:

  1. Replies
    1. A) 5 rep BS with 100 GHD Back Extensions: 65/10,75/10,85/10,95/15, 105/15,110/20,115/20
      B) 19:41 (all sets unbroken: 65#, GM press outs and push press instead of OHSs and Thrusters, CTB pull-ups)
      Optional: 5 T2B emom

      Asa

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  2. 80lb back squats
    fun WOD 18:18
    first 2 rounds 55lb, 3rd round 35lb, all pull ups rx
    probably should have done the entire wod at 35 or 45lb!

    ReplyDelete
    Replies
    1. forgot that I did 5 ttb for the optional emom

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  3. A) 2.5 mile morning hike thru the hills outside of Austin
    B) 150#
    C) 16:35 w/ 75#

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  4. Fun WOD for sure! I needed 8 pull ups to finish. It was so hard to breathe. I did it RX, all OHS and thrusters unbroken.

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  5. Doing toes to bar here at home.

    ReplyDelete
  6. A) 105#
    B) 2+18 all unbroken RX weight

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  7. A) 130lb squat
    B) Wod rx'd unbroken 15:58 (rd 1 start at 2:30, Rd 2 start at 6:30, Rd 3 start at 11)Thanks to the 5:30 class for not letting me underestimate that wod, and thanks to Asa for making me go unbroken on the last few sets of pullups
    C) Optional with 5's - didnt know I was supposed to stop on the way down, so that did not happen

    ReplyDelete
  8. 110lb back squats
    WOD 20:00
    3 rounds completed with 35lb
    could not do
    5 HP Cleans
    15 unbroken Thrusters
    10 pull ups
    in my last round....it was a tough workout...Qasim

    ReplyDelete