Fitness:
5 sets:
5 sets:
A1. Negative pull-ups 6 sets of 5. Rest 1 minute
A2. GH Raises x 8 reps. Rest 1 minute
A2. GH Raises x 8 reps. Rest 1 minute
B. 4 Front Squats on the minute for 10 minutes. Moderate. May use goblet squat or double KB front squat.
C. AMRAP in 10 minutes:
15 Box Jump- step down
10 KBS - moderate.
A. Deadlift – Build to a 1RM
B. Squat Clean @ 65% 1RM: 3 reps on the minute for 10 minutes
C.
“Open WOD 14.1″
AMRAP in 10 minutes:
30 Double Unders
15 Power Snatches @ 75#/55#
A. 355 (PR) - deadlifting is for the birds
ReplyDeleteB. 155x3, 165x7
C. 262
A. 405. 40# PR
ReplyDeleteB. 145 for all sets
C. 266 (5 rounds + 41 reps) 3 rep PR
Since I wanted to deadlift Ryan changed my program.
ReplyDeleteA) negatives 5 sets
B) 205 Deadlift new PR up from 175#
c) fitness AMRAP 233
A. 425# PR
ReplyDeleteB. 135# x10
C. 135 (15 PS, 15 box jump)
A. 365lb...(not feelin good today at all... 100lb short of PR)
ReplyDeleteB. 155lb
C. 232 - 30 reps short of PR