*caption contest
Competition:
am
A. Snatch Balance ; triples at speed % ; rest 2 min between – 15 min
B. OHS; build to 5RM in just 14 min *5 rep for day, don’t worry about prior 5rm
C1. SA DB row 6-8 each side x 4 sets
*after completing each side
C2. perform 20 banded rear snap squeezes ; rest 1 min before C1
pm
A. afap
70 alt pistols
50 ghd situps
30 OHS 195/133
120ft HS walk (30’ sections)
B. 10 min on bike :25 hard :35 easy
+
10-15 flush
Performance:
A. Snatch balance
B. Ohs
C. PM workout
D. Any extra time – recover
Am:
A. 55kg
B. 70kg
C1. & C2. Done
Dear ring dips, my chest hates you. ????????
AM:
A. Snatch balance %
-completed
B. Snatch 5rm for day
-130
C. Rows + scap squeezes
-completed
PM:
A. WOD
A. 5 sets 3 @ 125
B. 155
C. Done
D. WOD: (did int version so 60/40/20/DB carry) 5:50
Snatch balance triples
5 x 3 @ 205#
OHS x 5
= 300#
Wod
= 8:51
A. 55k
B. 75k x4 could have had the 5th pretty sure but I stepped to close to the rig was afraid if I failed I would take myself out so stepped back and dropped the bar….. Good call I thought.
C. Done.
Wod. 17:56. Shoulders were toast could not Hswalk. Took me about 5 min for this grrrrr. First time doing this Ohs weight for reps did sets of 5 mostly.
snatch balance: 165
5RM OHS: 225
Rows scap squeezes: completed
Wod: 7:13
Snatch balance 100kg
5rm 235lb
Bike + accessory done
Metcon 12:48