Strength- build up to a 1rm weighted chin up if you dont have a single body weight chin up do max rep chin ups no kip with band in 5 minutes
Conditioning- 16x100 meter repeats -run 100 meters rest exactly 30 seconds and repeat this 16 times record your total time
Wod 1 "rack attack"
Wod # 2
8 minute Amrap
3 rope climbs
6 power cleans 135/95
After Party do pistol progressions!
WOD 1 Pull up weighted 70lbs, NEW PR
ReplyDeleteWOD 2 14:30 runs
WOD 3 rack attack 60 total, 165 lbsX15, 135lbsX10
WOD 4 rope climb, cleans 4 rounds +6
WOD 5 5min AMRAP chest2bar/HSPU 6mins
51 burpees 2:46
ReplyDelete16x 30 second sprint/ 30sec rest on treadmill
Wt chin up: 47.5lbs
Wod 1 rack attack 77
Wod 2 4 rds or 36 reps
Max Rep chin ups with orange band in 5 min - 19
ReplyDelete16x100 meter sprints with 30 sec rest - around 15 min (clock was reset)
WOD 1 - Rack Attack - 52 total - Front squats @115
WOD 2 - 3 rds of 6 supine rope climbs and 6 cleans @95
51 Burpees - 4:23
51 burpees 2:26
ReplyDeleteWOD 1 5 min AMRAP chest2bar/HSPU 3:56
WOD 2 Weighted pull ups 95 lbs NEW PR
WOD 3 16X100 w/30 sec rest 12:26
WOD 4 Rope Climb/Cleans 4 rounds + 1
Strength - 75 lb max chin up
ReplyDeleteConditioning - 11:06
WOD 1 - 42 @ 215 lbs (mostly burpees... only 2 successful front squats... several failed attempts. This was less than 90% of my max clean weight, but too much for front squats)
WOD 2 - only 2 full rds. Got stuck on third rope climb of round 3 so spent the last 40 seconds doing max rep power cleans and got 13.
51 burpees - 2:56
ReplyDeleteChin ups - 3 with red band and 18 after adding a black band too in 5 mins.
Conditions - 13:35
WOD 1 - 55 (100#)
WOD 2 - 2 rounds + 2 rope climbs rx