Friday, 091616

Lynn 143# Snatch Simgle @ last Saturday’s pre 5k lift. 


Competition:

am 

A. OHS; 3RM + 2×3@90% 

B. Back Squat – 5RM with 2 second each rep + 2×5@90% with pause

C. Weighted strict muscle ups 6 x 2. Rest 2-2:30 between 

 


pm
A. 10-8-6

Muscle ups 
2x assault bike Cal (20/16/12)

Shoulder to overhead 225/133-148

Rest 10-15 min 

B. 5 rds w/ 20/14# vest on

25m sled push (heavy – athlete chooses weight)

200m run backwards 

10 strict pullups

5 strict hspu 3/1″ deficit 

C. 100 PVC dislocates + 50 double bent over seated rows 

4 thoughts on “Friday, 091616”

  1. One session

    A. 3rm Ohs 187 PR
    B. Back Squat 5rm w/2 sec pause 198# ugh. Drops done.
    C. Tried strict mu not very successful
    D. Wod 14:01.

  2. A. OHS x3 (137k)
    B. Back squat x5 w/:02 pause (175k)
    C. Strict MUs 6 x2 (bw/10/15/20/25/25)

    Wod: 7:13

    5r rounds: completed (14:14)

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