Tiffany
Am:
A. 10 min on bike :30 hard :30 easy. Sustainable throughout – waking up body, minor flush
B. Push Jerk – 3RM for the day + 2×3@90%
C. Snatch Grip Split Jerk – 1RM for the day
Pm:
A. Afap
20 wall balls (30/20)
15 burpee touch’s
10 cal row
5 bar muscle ups
Rest 4-5 min x 4 – 5 rds (only if sustaining)
B. 30-45 min on bike @Z1 or heavy weighted walk / reverse sled drag
Opens Comp Phase:
A. Push Jerk 3RM
B. Snatch grip behind neck Jerk – 1RM
C. Afap
20 wall balls (30/20)
15 burpee touch’s
10 cal row
5 bar muscle ups
Rest 4 min x 4 – 5 rds (only if sustaining)
1st session for me
A.
20 wall ball (30)
15 burpee touch’s
10 cal row
5 bar muscle ups
Total time was 27:40 at finish
Rested 4 min between rds
Splits were
2:13
2:23
2:26
2:27
2:11
B. Seated behind neck strict press. Clean grip
4×8. 40kg,45kg,50kg,55×7
Pm
A. Front SqT @32X1 for triple
100-105-110-115-120-123
B. Behind neck snatch grip push press + jerk
90-95-100-105-110
C. I re did the comp wod with night folks.
Splits were
2:09
2:21
2:26
2:17
2:27
* died on last round. Body had enough today.
But overall time was 27:37. So still best earlier in days time. Now smoked and need to recover for tomorrow ????????????????
A. Done
B. 173. Drops at 157
C. 173 oddly enough
Pm.
A. 31:08: splits were 2:52/3:04/3:00/3:12/2:56.
5 rounds. All with 4:00 rest. All ub MUs for me. Now I just need to push the cardio envelope into them becasue I know my wind is there. Fine line. Will learn.
B. Gymnastics add on
C. Biked for 30:00
A-done
B- sled push double unders bar mu rest 4 minutes x5
C- walk done with vest
Back is not good so gonna take a few days off and just ride the bike. Not trying to be a hero.
Push jerk 3RM, 108k 237.6#
Snatch grip behind neck split jerk 1RM, 119k 262#
AFAP
20 WB, 30#
15 burpee to target
10 cal row
5 bar MU
Rest 5:00, 4 rounds
2:42
2:37
2:33
2:35
A. Push Jerk – 3RM for the day + 2×3 @ 90%
80kg/176lbs
B. AFAP
TIME: 31:11
C. 10 min on bike