A DL; 3 reps x 4 sets @ 4131 tempo. Rest 2 mins between sets.
B Strict press + push press (1+3) x 4 sets. Rest 2 mins between sets
top of every 5 minutes complete the following 3 minute amrap
200m run
20 kb swings
3 wall climbs or 12 plank walk outs or 7 box HSPU (if you can do normal push ups)
200m run
+
20 minutes on the clock
top of every 5 minutes complete the following 3 minute amrap
200m run
20 kb swings
3 wall climbs or 12 plank walk outs or 7 box HSPU (if you can do normal push ups)
200m run
Performance:
A. DL; 78% x 3 reps x 4 sets
B. PJ + SJ (1+1) x 4 sets - form focus here..don’t push the weight too much
A. DL; 78% x 3 reps x 4 sets
B. PJ + SJ (1+1) x 4 sets - form focus here..don’t push the weight too much
+
20 minutes on the clock
20 minutes on the clock
top of every 5 minutes complete the following 3 minute am rap
200m run
20 kb swings, 55/35#
10/7 HSPU *may kip.
200m run
20 kb swings, 55/35#
10/7 HSPU *may kip.
200m run
A. 315#
ReplyDeleteB. 135, 145, 155, 165
C. 4 full rds (5, 5, 4 hspus, 10 push-ups)
A. 315
ReplyDeleteB. 125
C. 2:55,2:55,2:56,2:57
A. 395
ReplyDeleteB. 135,155,175,185
C. 2:49,2:51, 3:11
2nd wod of day. Did wod from 9.29 in AM
DeleteA. 315#
ReplyDeleteB. 155, 185, 155, 155
C. Hspu to 25# plate Missed all time caps