Monday, 082216


The most serious judge in all the lands. 15th Fittest women on earth in 2016, along with most No Reps handed out recently.  Beware. 
Final week of Phase 1, Cycle 1. Next will be deload week as we enter into Phase 2 of Cycle 1. 

Competition:

am:

A. Push Jerk – 5RM  + 2×5@90%  

B. Back SqT – 5RM + 2×5@90%

C. AFAP

30 strict hspu @3/1″

40 kipping hspu

30 strict hspu

pm

A. Afap 

12-9-7

Cal Bike 

2x GHD Situps  24/18/14

Muscle ups 

Burpee box jump overs 30/24 
B.  Assistance Work 

:30 belly to wall HS Hold x 8; AFAP, must be unbroken seconds. Rest accordingly and time this

5 rds of, 30’ waiters carry each arm , 30′ single arm OH lunge each arm, max L sit hold on Pbars 

60 PVC dislocates; done in sets of 10 

Performance: 

A. Push Jerk – 5RM + 2×5@90%  

B. Back SqT – 5RM + 2×5@90%
C. 12-9-7

Cal Bike 
2x GHD Situps 24/18/14

Muscle ups 

Burpee box jump overs 30/24 


3 thoughts on “Monday, 082216”

  1. Push jerks
    110
    120 3/5 I will et this soon

    Back squats
    150
    Drops at 120/140

    HSPU
    15:12

    Metcon: 9:03

  2. A. 148×4. Drop sets done at this #.
    B. 209×5. Def wasn’t feeling the weight today.
    C. Wod done. Unsure time. Did 9/7/5 for just MU.
    D. Skipped the hspu blog and did this for added squat volume
    BS x6 @176×6 + 5 deficit shspu
    BS x6 @176×6 + 5 deficit shspu
    BS x6 @188×6 + 5 deficit shspu
    BS x6 @188×6 + 5 deficit shspu
    BS x3 @198×3 + 5 deficit shspu
    BS x3 @202×3 + 5 deficit shspu
    BS x3 @206×3 + 5 kipping hspu

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