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De Load week, continues
A. Power Snatch – 70%x2x2, 75%x1x4
B. Power Clean + Push Jerk – 75% x (2+1) x 2, 80% x (1+1) x 3
C.1 Clean Pull – 95%x2x2, 100%x2x2
C.2 db bent over row x 6-8 side x 4 sets
D. 80% MAP training
10 minute amrap @ 80%
12 cal AB
10 kb swings @ 53/35#
5 burpees over box, 24/20
10 T2B
-rest 4 minutes-
10 minute amrap @ 80%
150m row
20 UB wall balls
3 db manmakers, 45/35#/h
35 double under
Manmaker: drop to push-up position, row one arm, push-up, row other arm, push-up, squat clean thruster. Right?
Push-up , row, row, squat clean thruster ????????
WPZA wod 1- 127.05 🙂
WPZA wod 2- 7+1 🙁
A. Power snatches
45x2x2
50x1x4
B. PC+PJ
58×2+1×2
63×1+1×3
C1. Clean pull
85x2x2
97x2x2
C2. Db row @45#
D1. 4+2
D2. 2+35 (row+wbs)
A. 155, 165
B. 225, 235
C. 320, 337
D. 4+7
2+171 ( I hate man makers
A. 140, 155
B. 190, 210
C. 245, 275
D. 4+15 (did 15 cal ea rd, airdyne)
No more time for second amrap
66/70
93/100
125/140
50 lb db
5 full rounds
2 rounds + 150 m
150/160
210/225
Pulls done
Made up 30 second row sprints from other day
5 full rounds
2+23 dus
Then did add on of EMOTM with mu and sled pulls
A. Snatch
-77
-83
B. Clean
-102
-110
C. Clean pulls
D. Wod
-4+22
-4