STRENGTH
Front Squat
6 @ 70%, 6 @ 75%, 6 x 3 @ 80%
Clean Grip Rack Pull
5 x 3 + 6 Shoulder Shrugs
http://youtu.be/u7NE34Vw81w
One Arm DB Shoulder Press
5 x 6 each arm
CLASS WOD
21-15-9
Power Snatch (115/75)
Toes to Bar
*Please do the competitor front squats instead of the class back squats IF you squat during class. Do not do both. Save your legs.
COMP WOD
15 Min AMRAP
5 Muscle Ups
9 Overhead Squats (150/100)
13 Box Jump Overs (30/24)
Squatted.
ReplyDeletePendlay Row - 3x5@170# (from earlier this)
Class WOD
21-15-9:
Power Snatch 115#
TTB
--8:15
That wod had me hurting. Bad.
STRENGTH
ReplyDeleteFront Squat
6 @ 145, 6 @ 155, 6 x 3 @ 165
Clean Grip Rack Pull
5 x 3 + 6 Shoulder Shrugs @ 165 (woof.)
One Arm DB Shoulder Press
5 x 6 each arm @ 40# with static overhead hold on non-working arm
CLASS WOD
21-15-9
Power Snatch (115/75)
Toes to Bar
-6:02 RX
COMP WOD
15 Min AMRAP
5 Muscle Ups
9 Overhead Squats (150/100)
13 Box Jump Overs (30/24)
-4 Rds + 5 MUs
FS: 6@155, 6@165, 6x3 @ 175
ReplyDeleteDB press: 5x6 @ 30#
Class Wod: 5:35 with 75#
Front Squat: 6 @ 155#, 6 @ 165#, 3 x 3 @ 175# before running out of time
ReplyDeleteClass WOD: 12:28 @ 115# (all done as singles - just happy to get through it without having to squat snatch any or go down in weight!)