O-Lift
5X3 Front Squats (1st rep pause for 5 seconds in the bottom) – near heaviest possible
Work up to a heavy hang squat clean single
then
8x1 @ 85% of that number clean and jerk
Strength- 4 rounds
1a) me kipping def hspu rest 60sec
1b) me close grip bench press 185/ 130 rest 60 sec
1c) 15 GHD sit Ups
Wod-
3 rounds for time/reps of:
5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#
rest 1 minute in between rounds
after last round (record time minus 2 minutes rest) rest another 2 minutes
then complete max burpees in 2 minutes
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ReplyDelete5x3 FS @ 135lbs
ReplyDeleteSquat clean max 105lbs
8x1 squat c&j @ 90lbs
Def hspu 5,3,7(no def),8(no def)
Close grip bp @ 75lbs 7,7,6,7
15 HHS situps
WOD @ 75lbs 12:52
39 burpees, but 45 mons later :(
5x3 FS @ 145lbs
ReplyDeleteHang Squat Clean Max 135
8x1 Squat C&J @ 115lbs
Kipping HSPU (no def) 4,7,3,3
Close Grip BP @ 115lbs 3,4,5,4
15GHD sit ups x 4
WOD @ 115lbs - 13:59
22 Burpees
5x3 FS @ 160lbs
ReplyDeleteHang Squat Clean Max 110
8x1 Squat C&J @ 95lbs
HSPU 4,5,3,3 (Unable to kip them and head not on the floor/mat)
Close Grip BP @ 130lbs 5,5,5,5
15GHD sit ups x 4
WOD @ 95lbs for 1.5rounds and 75# for 1.5 rounds - 14:21
25 Burpees