AM STRENGTH
Front Squat
3 @ 60%, 3 @ 65%, 3 x 6 @ 70%
Accessory Lifts
1A. 3 x 5 Sots Press
1B. 3 x 5 Pendlay Row
GOAT WORK
CLASS WOD 5PM
For Time...
90 Ft Handstand Walk
50 Calorie Row
60 Ft Handstand Walk
40 Calorie Row
30 Ft Handstand Walk
30 Calorie Row
COMP CLASS 6PM
In Teams of Three...
8 Min AMRAP (Follow the leader)
50 M Sled Drag (25M down/25 M back)
8 Back Lunge Pistols
8 KB Clean and Jerk (55/35)
*One team member pulls sled then moves to pistols while next team member pulls sled, etc. Only one person on a movement at a time.
STRENGTH
ReplyDeleteFront Squat
3 @ 135#, 3 @ 145#, 6 x 3 @ 155#
Accessory Lifts
1A. 3 x 5 Sots Press (45, 55, 65)
1B. 3 x 5 Pendlay Row (115, 115, 125)
GOAT WORK - accumulated 90 feet of handstand walk (took a LONG time)
CLASS WOD
For Time...
30 HSPU
50 Calorie Row
20 HSPU
40 Calorie Row
10 HSPU
30 Calorie Row
COMP CLASS (with Kristen R in the morning)
8 Min AMRAP (Follow the leader)
50 M Sled Drag (25M down/25 M back)
8 Back Lunge Pistols
8 KB Clean and Jerk (1.25 PD)
- 3 Rounds + sled/pistols/ 3 KB C&J
3 RFT:
62 (?) DUs
8 squat cleans @ 135#
8:15 then realized I missed the rest of the mash-up, but was pretty beat by then!
10:3? for the class WOD
DeleteSquatted.
ReplyDeleteTnG Power Cleans - 3x3@205#; 3x3@215#
SH Press - 5@135#, 5@145#, 5@155#
Class WOD
--9:06 Rx
Front Squats
ReplyDelete3x 295
3x315
6x3@335
Pend Rows @185-205-205
Sotts press from squat position @ 95-115-115
Class wod: 9:12
Front squat: 2@130, 2@140, 3x6 @ 150
ReplyDeleteRows: 105#
Sotts press: 35-45# 3x5 (these hurt)
Class Wod: 11:05 wih handstand walk
Amrap: 3 rds + sled + 6 pistols
Goat work: ring dips