A.
Front Squat
8, 6, 4, 2, 15
*2min rest between sets
(Goal is 5lbs heavier on each set compared to last week)
B.
5 Rounds:
10 GHD Sit-ups
10 GHD Hip Extensions
*Not for time, for completion
C.
KF Event 1:
6min to Establish
Snatch + Hang Snatch Max
-immediately after-
15, 12, 9 of
HSPU
Box Jumps (24, 20)
-rest 15min then-
KF Event 2:
10-9-8-7-6-5-4-3-2-1 of:
Alt’ KB Snatches (53, 35)
Log Squats (100, 70)
*If you don’t have a log, sub front squats (135, 95)
A. 205, 225,235,255,135
B. Done
C. 155, 2:06 second part 11:08
A- 205, 225, 235, 255, 135- felt much better then last week.
B- complete
C- 145, failed at 165, 5:50 HSPU’s are getting better. 11:41
A. 190×8, 210×6, 220×4, 230×2, 180×15
B. Done
C. 145(missed hang at 155); 4:43; 14:42 (used 35lb kb)
C. 160 powered them ugly. 2:13 hspu bj wod
Second part I did first 3 rds and I quit but I found a comfortable way to hold it. That wod is going to take my soul Saturday.
A. 200-220-240-250-150
B. Done
C. 185 (missed 205) everything was forward today. Then 2:12.
D. Didn’t have time. Boo.
A. 225, 240, 265, 285, 185
B. Done
C. 185 then 1:59
D. 7:15 (screwed it up and only did 10-9-8… total on snatches instead of per arm).
A. 205, 225, 245, 265, 185
B. Done
C. 185 (missed hang @ 205, will hit that Saturday), 3:20;
12:20.