Warm Up
15-12-9
Cal Row/Bike
GHD Sit Up
Push Ups
(we did 400m - 250m - 100m Runs instead of Cal)
-----------------------
9-6-3
BB Good AM's
BB Strict Press
Hang Power Clean
Front Squat
--------------------
5 Push Press (light) + 5 Walkouts
5 Push Press (mod) + 3 Walkouts
5 Push Press (mod+) + 1 Walkouts
--------------------
PUSH PRESS
5 x 3 (Climbing)
Work to Heavy, but NOT a new 3 RM...
Actually should be only about 85-90% of last 3 RM if you know it
----------------------
PRIMER
2 Rnds...2nd Rnd should be workout weight
5 Hang Power Cleans
5 Front Squat
5 Push Press
60s Rest
(get a feel for transitions)
-------------------
SKY HOOK
3 RFT ~
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx ~ 95/65
Casey ~ 9:39
Oz ~ 9:05 (65#)
A.Johns ~ 17:00 (Rx)
tb ~ 145-155-165-175-185 / 11:02
1st = 2:51 (19-1+ / 20 / 20)
2nd = 7:01 (5-5-5-4-1+ / +10-6-4+ / +5-5-5-5)
3rd = 11:02 (6-6-6-2+ / +7-7-6 / 20)
sb - 15-12-9 - strict HSPU & D.B rev. Lunge 35#.
ReplyDeleteThen 10min. AMRAP - 5 PC 115# & 10 T2B. 7X
I'm going to do different wod's this week. That way I'll be a week behind t.b. and gang. This will give me a better chance at doing the wod's on time. Plus the specific warm ups do make a difference. Not running for a while do to tendentious in ankle.
No problem... I am slow this week...Actually the last couple...
ReplyDeletesb - 75-85-95-105-115 / 11:12 (65#)
ReplyDelete1 - 3:31 15-5 / 15-5 / 20
2 - 3:23 15-5 / 20 / 20
3 - 3:12 20 / 20 / 20
Really concentrating on form. Slowing down a bit to really focus on each movement. Feels good.