Repeating WOD... Time to see some progress or regress...
Last Done HERE
Warm-Up
Mobilize
90s Row
5 HR Push Ups
10 Air Squats
30s Alt. Warrior
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90s Bike
5 Burpees
4 Box Step Ups/Downs
15 Banded Good AM
20 Abmats
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BBWU
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FRONT SQUAT
WU = 5-3-2-2-2-1...
then 3 x 2 (c.imbing to heavy)
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DEADLIFT
8 x 2 (60%-65%-70%-75%- 4x2 @ 80%)
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SPECIFIC Warm-Up
3 Rnds ~
9 Cal Row
Rnd#1 = 6 PC @ Wt #3
Rnd#2 = 4 PC @ Wt. #2
Rnd#3 = 2 PC @ Wt. #1
3 Burpee Box Jump Overs
90s Rest b/t (& switch wts)
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4M REST & Gotime!
DOCE
Part #1
AMRAP in 4min:
27 Cal Row
21 Power Cleans (135/95)
15 Burpee Box Jump-Overs (24/20)
~ 4min REST ~
Part #2
AMRAP in 4min:
27 Cal Row
21 Power Cleans (115/80)
15 Burpee Box Jump-Overs (24/20)
~ 4min REST ~
Part #3
AMRAP in 4min:
27 Cal Row
21 Power Cleans (95/65)
15 Burpee Box Jump-Overs (24/20)
Oz ~ Completed
Casey ~ 57 Reps (9 BBJO) / 60 Reps (12 BBJO) / 63 Reps (1 Rnd)
Z.Wendt ~ 315# FS / 315#DL / 60 Reps (12 BBJO) / 60 Reps (12 BBJO) / 63 Reps (1 Rnd)
tb ~ 255#FS / 315#DL / 59 Reps (11 BBJO) / 58 Reps (10 BBJO) / 61 Reps (13 BBJO)
SHEESH... I have to say... I pushed the Rows (58s-1:05-1:05) Power Cleans were (5-5-4-3-2-1-1 / 8-4-3-3-3 / 9-6-6)...the intensity was HIGH & I don't think I could have (or would have) pushed BBJO any faster if I broke-up PC to smaller sets or singles...
Wendts splits ~ 1:10-1:10-1:05 Row / PC I think he did 5's & 3's
I really wanted 1 Rnd in that first set...those BBJO just take me so much time! There is no fast way to go with them...BBJO time left = 60s - 53s - 75s.
I should have pushed harder on the LAST SET!!! 1:15 to get thru 15 BBJO should be fine, but boy was I gassed! I just went mentally weak on it!!! Thought I could pace it and by the time I realized I would be off-pace it was too late...speed up and missed by 2!
God, my Lord, is my strength.
sb - 185# FS / 240# DL / 53 reps (5bbjo) / 57 reps (9bbjo) / 63 reps (1 rnd in 3:53)
ReplyDeleteYou guys where flying on the rows. I did, 1:26-1:22-1:16. PC = 8-7-6 @ 105# / 8-7-6 @ 85# / 11-10 @ 65#. BBJO i went only 20" because of my ankle. First 2 sets i was only landing on right foot. Used both feet on the last set. I payed for it but shouldn't be any worse off tomorrow. I hope. Have a great week in Oshkosh t.b.
thanks... GREAT Work... improved each round... That was the goal and you did it!!!
DeleteHope the ankle is ok...
We are going at 6am tomorrow if you want...
OHS, Thrusters, Running (or Row) for the WOD
Hope it was a great wod today. Had to babysit last night. Got up later than usual, so I missed out training with all of you.
ReplyDelete