#teammatetuesday
Competition : Performance:
A. Deadlift 315/223 X (-2) X 3 sets
A2: weighted ring dip – 3 X 5 AHAP
B. MAP TRAINING
AMRAP 8
10 thrusters 115/83
10 box jumps 24/20 step down
10 ghd Situps
Rest 4 min
AMRAP 10
10 / 8 cal bike
10 / 8 cal row
10 burpees over rower
C. Spend 10 min on HS Walk – athlete specific. If endurance here is your issue, work that… I’d technique is, work that
D. 15-20 min of slag drag (reverse) – flush / health management here
E. Assistance work
Hs hold – :20/:10 X 5-8 sets
+
Db sa row 6-8 reps X 4-5 sets each side
+
20 alt light tgu
***folks who re did 16.3 yesterda, be careful with your backs today. If an issue, sub the deadlifts. Be smart going into week 4
A1. 9/9/8
A2. 25# across
B. AMRAP 8- 5+5
AMRAP 10- 4+7
C. Handstand work- done
Did squats from yesterday
253
Then @ 231 1 rep + 10 hspu + 4-5 muscle ups + 5 dips at the top
5 rounds
Metcons
8 minute 5+20
10 minute 4+10
Hand stand walks// just did a shit ton till I couldn’t feel my arms
Dips X 3 reps X 5 18lb KB
Done done done
Warm Up
3 rounds
400m Row
10 burppees
10 good mornings with barbell
5 ring dips
hang clean pulls from rack 198X3. (skipped deads because hamstrings were sore from 16.3)
amrap 8 – 5 rounds. tried to keep up with corrin died on last round….lesson learned
amrap 10 – 4+5 bike died on round 3 so could be off a calorie or 2
hs walks. about 80′ maybe with turn around unbroken
ring dips. was getting cramp in arm pit grrrr wth. stopped.
Deadlifts 15/13/12
Dips 50/60/70 had to hold weight in feet
AMRAP 5 even (ghds bit of a long way away from station at my gym)
Second wod 4 plus 120m run (did 200m run instead of bike bc no bike today)
Accessory work done as warmup in circuit
Arms and back still tight from weekend
A. Deadlifts (back was feeling it from 16.3)
7,7,7
Dips-38 across
B. 5+25 focused on short transitions and breathing during movements
4+0 (not happy)
Add-on
Emom 10
Even:
8 cal row
10 pistols
Odd
8 cal row
10 hspu
Fail time cap in Round 8 (row pistol row got spicy)
Finished 5 rounds apiece
AMRAP 8
10 kipping Hspu
10 box jumps (step down)
Score: 6+10
Rest 4
AMRAP 10 w: competitors
10 cal bike
10 cal row
10 burpees over rower
Score: 6+9
+
Hs walk playtime
DL – 6,4,4 (back hurt today)
Dips – 25# across
Wods –
4+6 ( ghd kills me )
5 rounds
10 min EMOM add on –
12 wall balls
5 strict hspu
Deads
6/6/7
Dips w/30
Metcon 1
Lost count
Metcon 2
BP – 2 calories
HSPU strict + hs walk
Deadlifts
15/15/15
Dips
50/60/70
8 Amrap
5 Rounds even
10 Amrap
6+10
10 Emom
Hspu
4+4
10 mins hs walks work