Jon See after 16.1 – relaxing outside on the stairs
Competition / Performance
A. Push Press – to 5RM in 15 min
B. Strict Press – 5RM in 12 min
C. Ghd back ext – 3 X 15 with little weight
D. 3 rounds
3 min max bike calories
2 box jumps (step down) 30/24″
1 min kipping Hspu
Rest 2:30 between rounds
After last round 5 min rest into
7 min max calorie row
Rest 1 min , into
Max thruster from floor
5RM back squat with a 1 sec pause: 253#
5 rounds:
300m ski erg
max muscle ups.. went 12,6,5,5,5
Push press 5RM: 183#
Strict press 3RM: 133#
Wod: 36+39+25 = 100
38+40+24= 102
37+47+18=102
Cal row: 103
Max thruster: 203#
Accessory work
Pp
95 kg
Strict p
65
Metcon
49/35/20
50/34/17
51/35/16
Row 134
Thruster 225
110kg
85kg
48/31/24
50/31/23
51/29/19
124
250#
My butt hurts