Wed, 092816

Lynn with 247# 3 rep PR


Competition:

am: 

A. Push Jerk; 5×3 between 90-100% of your 3RM 

B. Bent Over Barbell Row – 5RM 

D. Front SqT – 1RM with 1 second pause +3×3 @85% no pause  

E. Bike Sprints :30 sprint x 7; rest 2 min  

 

 
 

pm 

A. AFAP

1k run

10 leglesss rope climbs 

1k run w/ vest. 20/14

10 rope climbs w/ vest ^

1 mile run (no vest)

B. Assistance work 

5 rd

3 wide grip strict pull-ups

:20 hs hold belly to wall

15 banded scap squeezes

30′ waiters carry each arm

2 tgu heavy but smooth each arm

1 thought on “Wed, 092816”

  1. A. 156# 5×3
    B. 121# little more than last week
    C. 209#
    D. Didn’t do sprints forgot about them
    E. wod. Added 10# to vest. 34:28. Holy wow lol. Ropes were hard.

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