Friday, October 31, 2014

21.4

STRENGTH

     Back Squat
     3 @ 60%, 3 @ 65%, 3 x 6 @ 70%

COMP WOD
     Noon
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2 comments:

  1. Joey MarkingNovember 1, 2014 at 2:16 PM

    Made up Front Squats.

    5 min AMRAP:
    10 Bar facing Burpees
    15 Thrusters, 95#
    20 CTB Pullups
    --2 rds + 1 Burpee
    ...straight into...
    5RM Hang Snatch in 5 min:
    --135#, failed 5th at 155#
    ...straight into...
    25 OHS, 135#
    75 DU
    25 Cal Row
    75 DU
    25 OHS, 135#
    --I finished the row under the cap

    ReplyDelete
  2. UnknownNovember 1, 2014 at 8:11 PM

    Missed today for work but from Friday:

    Split Jerk - worked up to 185# (new PR by 5)

    20 min AMRAP with Travis in a you-go-I-go format (instead of the 15-min version)

    5 Ring MUs
    9 OHS (I did 120#, Travis did 135#)
    13 Box jump overs (30 inch)

    4 rounds even

    ReplyDelete

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