Team
De-load week continues
A. Push Press – heavy Single for the day in 12 min
B. amrap 10 @80%; sustainable pace
5 strict HSPU (deficit of choice for those who can)
10 box jumps (24/20) step down
10 cal bike
rest 10 min
50-40-30-20-10 unbroken double under sets
with 12 ghd sit-ups after each completed set of DU
C. Assistance Work
OH Plate Extensions 4 x 10-12
+
db sa row 8-12 reps x 4 sets each side
+
crossover symmetry protocol
A. Push press single
-310
-just missed 315(lost my footing last minute)
B.
Wod 1
-7+15
Rest
Wod 2
-4:13
A. 80kg
B. 5+2
C. 5:10
A questionable 4:13 with obstacles
A. PP – 140#
B. AMRAP – 6 rounds
DU/GHD – 3:40
Pregnant wife in the hospital sick. May or may not get this in today. If not I’ll make up Thursday.
Push Press 225
WOD 1 (with 25lb stacked on 45LB)
6+6
WOD 2
A questionable 4:13 with obstacles
Added Strict HSPU work throughout the day
255 stopped there
6inch depth with rower no bike
7+10
Du ghd 4:15? Give or take few seconds phone timer was too far to see
Accessory done
Push press: 205#
Wod 1: 6 + 2 (45# plate deficit)
Wod 2: 4:30.. all double unders unbroken first try!! booyah!
A. 165lbs…. shoulders were meh and jumping all over the place
B. 6+3
C. 4:49 Unbroken
D. All accessory work plus DB presses…. come on shoulders!