Wednesday, August 20, 2014

11.4



CLASS WOD and STRENGTH
     Six Rounds...
          1 Min Squat Cleans
          1 Min Rest
               Increase weight every set

COMP WOD
     Partner WOD You Go - I Go (20 Min Time Cap)
          Four Rounds...
               250 M Row
               15 Deadlifts (225/135)
                5 Muscle Ups

SPEED WORK
     4 x 400M Run
          85% effort for each sprint.
          1:1 Rest


4 comments:

  1. CLASS WOD and STRENGTH

    Max Unbroken MU - 10 & 8

    Then,
    Six Rounds...
    1 Min Squat Cleans
    1 Min Rest
    Increase weight every set
    --135# (11), 155# (8), 175# (6), 185# (4), 195# (4), 205# (4)

    COMP WOD
    Partner WOD You Go - I Go
    Three Rounds...
    250 M Row
    15 Deadlifts (225#)
    5 Muscle Ups
    --team of 3 with Jay and Travis (odd numbered class)

    ReplyDelete
  2. CLASS WOD: 105# (15), 115# (12), 125# (10), 135# (10), 145# (8), 155# (5)
    Six Rounds...
    1 Min Squat Cleans
    1 Min Rest
    Increase weight every set

    COMP WOD: completed with KD.
    Partner WOD You Go - I Go (20 Min Time Cap)
    Four Rounds...
    250 M Row
    15 Deadlifts (135)
    3 Jumping Muscle Ups

    SPEED WORK: almost finished
    3 x 400M Run (declined last sprint due to achilles pain.)

    ReplyDelete
  3. CLASS WOD and STRENGTH

    Max Unbroken MU - 7 & 7


    CLASS WOD: 95# (13), 105# (11), 115# (10), 125# (7), 135# (6), 145# (5)
    Six Rounds...
    1 Min Squat Cleans
    1 Min Rest
    Increase weight every set

    SPEED WORK: chasing Kevin around the gym while Yachen shadowed Katy for On Ramp

    ReplyDelete
  4. Day 2
    1. 30 Strict HSPU for time (In HSPU swing)
    2. EMOM for 10 mins
    1-2 strict HSPU

    Worked on Back Flips with Mandy

    Then,
    Six Rounds...
    1 Min Squat Cleans
    1 Min Rest
    Increase weight every set
    --155# (16), 185# (11), 205# (8), 235# (6), 255# (6), 285# (4)

    COMP WOD
    Partner WOD You Go - I Go W/ Brad
    Three Rounds...
    250 M Row
    15 Deadlifts (225#)
    5 Muscle Ups
    18:54

    ReplyDelete