Wednesday, July 9, 2014

5.3


Oly Strength

     1. Clean & Jerk 
          3 + 1 @ 60%, 3 + 1 @ 65%, 2 + 1 @ 70%, 4 x 2 + 1 @ 75%
     2. Clean Pull
          4 x 3 @ 110% (of clean)
     3. Good Morning
          5 x 3 @ HAP

Comp WOD

    10 Min AMRAP
          With a partner You Go, I Go Format
              (5/3) Burpee Muscle Ups 
               20M Double KB Overhead Waiter Walk (1.5/1)

Class WOD

     EMOM for 15 Min...
          5 DB Deadlifts
          5 DB Hang Power Cleans
          5 DB Thrusters
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5 comments:

  1. Monica TrosclairJuly 10, 2014 at 2:33 PM

    Oly Strength
    1. Clean & Jerk
    3 + 1 @ 105#
    3 + 1 @ 115#
    2 + 1 @ 125#
    4x2+1 @ 135/140/145/150

    2. Clean Pull
    4 x 3 @ 170#
    3. Good Morning
    5 x 3 @ 75/90/95/100/105

    Comp WOD
    10 Min AMRAP
    I had no partner so did 5 rounds with 1 min rest
    3 Burpee Muscle Ups: Round 1 did Jumping MUs, Round 2 started failing JMUs so finished dips on a dip station. Started feeling like a failure then reminded myself the only way to get better at dips is to actually do them. So last 3 rounds were 6 pullups 6 dips challenging myself on depth
    20M Double KB Overhead Waiter Walk used 25lb KBs bc next weight up at the CHK FC is 50.

    ReplyDelete
  2. Joey MarkingJuly 10, 2014 at 9:03 PM

    Oly Strength
    1. Clean & Jerk
    3+1@165#, 3+1@185#, 2+1@205#, 4x2+1@215#

    Class WOD:
    EMOM for 15 Min...
    5 DB Deadlifts
    5 DB Hang Power Cleans
    5 DB Thrusters
    --40# DBs

    Comp WOD
    10 Min AMRAP
    With a partner You Go, I Go Format:
    5 Burpee Muscle Ups
    20M Double KB Overhead Waiter Walk, 1.5 pd
    --9 rds + 4 MU w/Taylor (he carried me)

    3. Good Morning
    5x3@115# (not heavy, body just shot)

    ReplyDelete
  3. UnknownJuly 10, 2014 at 9:31 PM

    This comment has been removed by the author.

    ReplyDelete
  4. UnknownJuly 10, 2014 at 9:32 PM

    Oly Strength
    1. Clean & Jerk
    3+1@120#, 3+1@130#, 2+1@140#, 2+1@140#, 2+1 @145, 2+1 @150, 2+1 @155#

    2. Clean Pulls
    4 x 2 (I see now that it was 3, oops!) @ 185#

    Class WOD:
    EMOM for 15 Min...
    5 DB Deadlifts
    5 DB Hang Power Cleans
    5 DB Thrusters
    --30# DBs

    Comp WOD
    10 Min AMRAP
    With a partner You Go, I Go Format:
    5 Burpee Muscle Ups
    20M Double KB Overhead Waiter Walk, 1.25 pd (Travis S. used 1.5)
    --7 rds + 1 MU (Travis did 4 rounds, I did 3 +1 MU)

    ReplyDelete
  5. UnknownJuly 11, 2014 at 12:07 AM

    Clean and jerk
    3+1 @ 135#, 3+1 @ 145#, 2+1 @ 155#, 4x2 @ 165# (went a little heavier)

    Clean pulls
    4x3 @ 225#

    Class wod
    40# DBs

    Comp wod
    7rds + 1MU (my partner was sung, we are a good team) (I really like these team format workouts)

    ReplyDelete

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