STRENGTH
Back Squat
1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 90%, 1 x 1 @ 95%, 1 x 1 @ 103%
Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
STRENGTH EMOM
For 10 Min...
3 Bench Press
Start at 50% of 1RM and work up each set
SKILL EMOM
For 10 Min....
Even: 100m/85m Row then max rep HSPU
Odd: Rest
CLASS WOD
Do It. All of class.
Squatted
ReplyDeleteSTRENGTH EMOM
For 10 Min...
3 Bench Press
Start at 50% of 1RM and work up each set - 135#, 145#, 155#, 165#, 175#, 185#, 195#, 205#, 215#, 225#
Will do Skill and Class stuff later tonight.
Work up to,
ReplyDelete5RM TnG Full Snatch - 5@170#, then
2x3@175# (wanted it; it didn't want me)
Was running out of time so kind of combined the Skill and Class WODs...
SKILL-CLASS EMOM
For 10 Min....
Even: 100m Row then max rep HSPU (20, 12, 12, 12, 10)
Odd: 10 Unbroken TTB
--Ooof.
STRENGTH
ReplyDeleteFront Squat
1 x 5 @ 135, 1 x 5 @ 145, 1 x 5 @ 155, 1 x 5 @ 165, 1 x 5 @ 175
SKILL EMOM
For 10 Min....
Even: 85m Row then max rep HSPU (10, 12, 10, 10, 10)
Odd: Rest
CLASS WOD: 8 rds + 3 S2OH @ 85# (v-ups)
12 Minutes AMRAP...
12 V-ups (hand issues)
12 Shoulder to Overhead
12 Alt Reverse Lunges (no weight, no jump)