Friday, 092316

Easy 300 x 3


Competition:

am 

A. Ohs – 3RM – go for PR 

B. Back Squat – 5RM with 1 second each rep + 2×5@90% with pause

 C. . Weighted strict muscle ups 7×2-3 Rest 2:30 between  
 pm

A. 6RM Bear Complex *Wodapalooza Wormout 1  

Rest / Recover 

B. 

@80% sustainability throughout  

A. Running clock

5 x 10 ub c2b

4 x 25 ub wall balls 20/14 to 10′

3 x 30′ oh walking lunge 155/108

2 x ub 100 double unders (run 800m between the 2 sets) 

Once you finish your double unders… rest 1 min plus whatever is left on your current minute … then, goal is 50 tnG style burpees. Down up. With zero rest at any point of any rep 

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



Performance:

A. 6Rm bear complex

B. Back SqT – 5RM with 1 sec pause 

C. @80% sustainability throughout  

. Running clock
5 x 10 ub c2b
4 x 25 ub wall balls 20/14 to 10′
3 x 30′ oh walking lunge 155/108
2 x ub 100 double unders (run 800m between the 2 sets) 
Once you finish your double unders… rest 1 min plus whatever is left on your current minute … then, goal is 50 tnG style burpees. Down up. With zero rest at any point of any rep 

1 thought on “Friday, 092316”

  1. A. Complex 123#. Failed 133# on 4th set but I can get this so will try again tomorrow.

    B. Followed board so I did ohs at 95# didn’t realize was supposed to be 108#. Got everything unbroken and big deal for me with WB. Did have to rest a bit to do this. Also wasn’t planning on doing this workout so wasn’t set up. Had to get jump rope and knee sleeve and pee during workout ????.
    34:36.

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