We will see how long I can survive with less sleep...
Warm-Up
1-2 Rnds (low intensity) ~
15 Cal Row + 5 Spidey & Reach
12 Cal Row + 5 Walkouts
9 Cal Row + 1 Rnd Cindy
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3 Sets
5 Wall Squats
10 BB Good AM's
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Build to Squat Wt
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BACK SQUAT
OTM x 11min:
1 = 5 x 75% 1RM
2 = 3 x 80% 1RM
3 = 1 x 85% 1RM
4 = REST
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FRONT RACK REVERSE LUNGE
3 x 12 (6 ea leg / Climbing)
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SORE SUBJECT
Alt. Tabata (20s Work - 10s Rest x 8...8min total)
A) Empty BB Back Squat (45#)
B) D/U
SCORE is lowest completed Rnd of each
Krommy worked out with Push Ups and Air Squats on Sore Subject
tb ~ 225-255-275 / 115-125-135 / 12 Back Squat & 40 D/U...
I had 12's and 40's for all 8 rnds of each... NEVER hit a toe on the D/U!!! Amazing...
God is Good!
Great job on the D/U' s t.b.
ReplyDeleteI will tackle this wod tomorrow.
My adductors are actually sore. That was my whole goal yesterday by going lighter and slower on Turtle Club. It paid off. By torqueing my hips out it helped everything else do their job.
Today I did Smashwerx Strength max rep day + CSA Crossfit wod. I will post these work outs tomorrow.
7-16-18 sb - Max floor press @ 50-60-70-80% (2min rest b/t) 105# x25 - 135# x15 - 155# x10 - 175# x5. Then: 4 sets of 20 mc hammers ea arm (10#)- 40 bandy tri's - 20 DB rows ea arm (20#). Then: "Finning" 4 RFT of: (14:57) 10 floor press @ 35# - 15 db bent rows @ 35# - 20 strict press (35# bar) - 25 banded pull a-aparts. Then 4 rounds of: 1 clean - 1 hang clean - 1 front squat - 1 thruster. 35-45-55-65#.
ReplyDeletesb - 170-180-190 / 75-85-95/ 8 Back Squat & 26 S/U. (ankle, sheesh)
ReplyDeleteAdductors and knees bothered me today. May need to scale back a bit.