warm up
3 rounds:
-pvc ohs x 10
-sit ups x 10
-hip extension x 10
-pull ups x 10
-ring dips x 10
focus/skill
deadlift
5-4-3-2-1
-if you PR, great! eat a cookie...otherwise go heavy
workout
115# thrusters for max reps in one attempt, immediately followed by:
pull ups for max reps in one attempt
3min rest
95# thrusters for max reps in one attempt, immediately followed by:
pull ups for max reps in one attempt
3min rest
75# thrusters for max reps in one attempt, immediately followed by:
pull ups for max reps in one attempt
-once you let go of the bar (barbell or pull up bar), your attempt is finished. go until failure.
post total reps of each movement at each load
bou.rx.Thrusters @115#:16/21, thrusters @95#: 17/18, thrusters @ 75#: 19/14
ReplyDeleterob.rx. @115#:12/16, @ 95#:21/16, @75#:21/14
did 205kg for 1 rep deadlift in the warm up
after a short pause did the following:
3 x (180# thruster x 1 rep/ 14 pull ups)
With 20# vest 7 x 155# thruster / 12 pullups
I was upset about loosing my grip on the first set of thrusters in todays wod.
AM
ReplyDeleteWOD
Mod, ghd sit ups vs pull ups
6/20, 12/25, 14/23
PM
WOD
AMRAP 20 min
50 double unders
20 sledge hammers
10 back ext
300m row
5rds
Harry
ReplyDelete305# pr
10/12 10/10 10/10
Steve C. rx. with a twist! 135#-115#-95#
ReplyDelete14/26 16/20 20/12
During the focus we were to go heavy on the deads and 10 days ago I couldn't move 385 an inch (25#'s short of a 1rm) and today 390 went up like butter...go figure. Every day is different and keeping an open mind as to what your body can accomplish on any given day is critical. Go hard and the results will come, they have to!
Dustin rx 335#pr. Not sure the numbers of the second part but they were not that great.
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