Tasia’s Row repeats from Mondsy (insert jaw dropping emoticon)
Competition / Performance:
1 or 2 sessions:
A. Power Snatch – every :60; perform tng 3 rep x 10 minutes; starting at 135/93; Athletes goal is to climb to max 3 rep here, in time durations, while also making sure the lifts are made.
B. 4 rds
20 OHS 115/83
20 Box jumps (step down) 30/24
rest recovery
C. 4 rds
15 kb swings 70/53
12/10 cal bike
9 burpee touch’s
D. Assistance Work
Strict bodyweight Pullups 3 x max sets
+
DB SA Rows 12-15 reps x 4 sets each; lighter today and eccentric focus
+
GHD Back Ext 4 x 15; weighted in some cases
A. P. Sntch 10 min emom, 3 singles (not tng) 95×5, 100, 105×2, 110, 115
B. Metcon, put a 15 min cap for 20 ovhd sqt + 20 bx jmp 30″ 3+7
C. 4 rounds – 15 kb 72, (round 1-12 cal ab, rnds 2-3 30 d.u.) 9 touch burpees 10:28 … we were taking turns on the bike.
An easy bar for the rest of you to clear – not bad for me
Keep working homie progress is progress
thanks, though if my face does that I might slow down
A. 121#x3, 125×2. I did this prior to class then stuck with 105# in the emom.
B. 10:27 all Ohs unbroken just my box jumps not fast.
C. 9:10. Damn bike lol
Will do weighted pullups Thursday didn’t have time.
A. 135,145,155,155,165,165,175,185,185,195x
B.12:03 terrible on 30″ box jumps
C. 8:03
Power Snatch 200 # triple PR
metcons in a time crunch so minimized rest time
10:12 BJ step downs killed me ohs were fine
Rest 10 minutes
6:42 (rower no bike at gym)
Rest 5 minutes
100 dus
20 MU AFAP (5:05)
Accessory work done
Pullups 20/16/16
Snatch
Build to 205
Missed 2nd rep in 215
Metcon
7:59
Metcon 2
7:58
Accessory done
One Session
Went slower and more cautious then usual to test the back out
A. OHS/Box Jumps – 10:13 – slow and cautious on OHS. The burrrrrrn on box jump steps downs!
B. KB Swing/Bike/Burpee Touches – 9:23 – used 35lb kettle bell and did them as a strict movement for the most part. Bottom position, no bueno.
C. 5 Rounds:
1 Legless Rope Climb
5 Strict Defecit HSPU w/45lbs plates
D.
Strict Body Weight Pull Ups 13/10/7
DB Rows 4 x 12 each arm – 35lbs
Back Extensions 4 x 15
A. Built up to 50 kg…tried 55kg and got 2 but couldn’t get third. After 2 tries dropped back down to 50 and just got some volume in
B. 11:41
C. 10:11
D. Accessory work:
A. 3×10 strict pull ups
B. 4×15 SA DB rows w/ 35# DB
C. 4×15 GHD back extensions
A. PS 3 tng: 100,100,105,105,110,110,115,115,
120*,125×2.f
B. 8:10
C. 9:30
Power snatch Emom up to 143#
Wod 1: 7:04
Wod 2: subbed 8 cal ski erg for kb swing.. 8:04
Emom: 10 HSPU x 10 min.
Accessory work