Tuesday, 031516

  
#teammatetuesday

Competition : Performance:

A. Deadlift 315/223 X (-2) X 3 sets 

A2: weighted ring dip – 3 X 5 AHAP

B. MAP TRAINING 

AMRAP 8

10 thrusters 115/83

10 box jumps 24/20 step down 

10 ghd Situps 

Rest 4 min 

AMRAP 10

10 / 8 cal bike

10 / 8 cal row 

10 burpees over rower 

C. Spend 10 min on HS Walk – athlete specific. If endurance here is your issue, work that… I’d technique is, work that 

D. 15-20 min of slag drag (reverse) – flush / health management here 

E. Assistance work 

Hs hold – :20/:10 X 5-8 sets 

+

Db sa row 6-8 reps X 4-5 sets each side 

+

20 alt light tgu
***folks who re did 16.3 yesterda, be careful with your backs today. If an issue, sub the deadlifts. Be smart going into week 4

9 thoughts on “Tuesday, 031516”

  1. Corrin Lemieux

    Did squats from yesterday
    253
    Then @ 231 1 rep + 10 hspu + 4-5 muscle ups + 5 dips at the top
    5 rounds

    Metcons
    8 minute 5+20
    10 minute 4+10

    Hand stand walks// just did a shit ton till I couldn’t feel my arms
    Dips X 3 reps X 5 18lb KB

    Done done done

  2. Warm Up
    3 rounds
    400m Row
    10 burppees
    10 good mornings with barbell
    5 ring dips

    hang clean pulls from rack 198X3. (skipped deads because hamstrings were sore from 16.3)

    amrap 8 – 5 rounds. tried to keep up with corrin died on last round….lesson learned
    amrap 10 – 4+5 bike died on round 3 so could be off a calorie or 2

    hs walks. about 80′ maybe with turn around unbroken
    ring dips. was getting cramp in arm pit grrrr wth. stopped.

  3. mickey kilmartin

    Deadlifts 15/13/12
    Dips 50/60/70 had to hold weight in feet
    AMRAP 5 even (ghds bit of a long way away from station at my gym)
    Second wod 4 plus 120m run (did 200m run instead of bike bc no bike today)

    Accessory work done as warmup in circuit

    Arms and back still tight from weekend

  4. A. Deadlifts (back was feeling it from 16.3)
    7,7,7
    Dips-38 across
    B. 5+25 focused on short transitions and breathing during movements
    4+0 (not happy)
    Add-on
    Emom 10
    Even:
    8 cal row
    10 pistols
    Odd
    8 cal row
    10 hspu
    Fail time cap in Round 8 (row pistol row got spicy)
    Finished 5 rounds apiece

  5. Brandon Petersen

    AMRAP 8
    10 kipping Hspu
    10 box jumps (step down)
    Score: 6+10

    Rest 4

    AMRAP 10 w: competitors
    10 cal bike
    10 cal row
    10 burpees over rower
    Score: 6+9

    +

    Hs walk playtime

  6. DL – 6,4,4 (back hurt today)
    Dips – 25# across

    Wods –
    4+6 ( ghd kills me )
    5 rounds

    10 min EMOM add on –
    12 wall balls
    5 strict hspu

  7. Deadlifts
    15/15/15
    Dips
    50/60/70

    8 Amrap
    5 Rounds even
    10 Amrap
    6+10

    10 Emom
    Hspu
    4+4

    10 mins hs walks work

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