Well...that was a different way to start a Thursday!
It has been MANY months since there has actually been a Thursday WOD...
ARMS were going to fall off...
Ahhh, I remember LYNNE! And we got reacquainted in a hurry. She also reminds you how pathetic you are at bench press and pull ups!!! What a slap in the face!
Really though, she is a Nice Lady!!! Much better than Fran or Cindy...Lynne makes you feel tired and all pumped-up inside at the same time. The "beach muscles" in the arms & chest get all puffy when you hang around Lynne...Oh, what a feeling...
Warm-Up
Burgener Warm-Up 45# (6) & 65# (4)
SNATCH
3 x ME TNG (touch & go) @ 80% 1RM
FRONT SQUAT
Establish a 1 RM
LYNNE
5 Rnds for Total Reps
ME Bench Press (Bdywt)
ME Strict Pull Ups*
*If you do not get 10 reps, move to kipping, then to banded...
REST 3MIN b/t rounds...NO REST(30s or less) b/t bench & pull ups
4 RFT (Burner) ~
12 Calorie Row (sub is 50 Low Row @ 75#...use cardboard on bench to slide)
6 Burpee Box Jump-Overs (24"/20")
jumping onto the box is allowed, but not required!
Val & I did Part 1 = Snatch & LYNNE in AM...
Val ~ 4-5-5 (95#) / 85#BP ~ 12-1+8k / 7-4k+? / 7-15p / 5-15p / 6-11p [37 - 1+12k+41p]
tb ~ 9-10-9 (135#) / 190#BP ~ 16-10 / 8-10 / 8-6 / 6-8 / 6-6 [44 - 40]
STAN ~ 10(135#)-7+3k / 7(155)-7+3k / 4(185)-7+3k / 7(155)-5+2k / 6(155)-7+3k [34+32+14k]
STAN ~ 13:55 for the Burner
k = kipping / p=purple band
Part 2 Coming after School ~
F.S. & Burner
Val ~ 165# FS / 6:25 (35reps @ 50#)
tb ~ 265# FS / 7:32 (35reps @ 75#)
*** I think the Low Rows are tougher than 12 calorie rowing...WE NEED TO GET SOME ROWERS!!!
No comments:
Post a Comment