Wed, 010417

Strength: A. Strict Press – 5.3.1.1.1.1 

*heavy 5 rep, heavy 3 rep, climbing in heavy singles for the day. 

B. Deadlift – 85% x 2 reps x 3 sets; with weights 3-4’ elevated. 

C. Sumo Deadlift – 45% of your 1RM deadlift; 20 reps target. 1 set goal. 
Conditioning:

1 rd AFAP

60-calorie row 

50 toes-to-bars

40 wall-ball shots, 20/14 to 10′

30 cleans, 135/93

20 muscle-ups

into 10 min on bike :30 @80% / :30 easy 
Accessory / Options

A. Max HS Hold on wall; rest 2 min, accumulate that same time in sets. 

B. DB SA Row 8-10 reps x 4-5 sets each side

C. 3 x 20 GHD situps, rest 1 min between 

D. Crossover symmetry + additional scap work 
Running

A.800m run; rest 1:30 x 5; increasing efforts 1-4. . .round 5 should be 80% of rd 4 
Endurance Add On: (supplement above those needing a boost in aerobic work)

18 min EMOM

Odd: 15 cal row *don’t sprint to rest. Consistent throughout. This is a build out. Maintain same pulls for your 15 calories. 

Even: 15 burpees over rower 

2 thoughts on “Wed, 010417”

  1. A. Strict Press 106# went for 110# PR wall ????
    B. Deadlifts done at 242#
    C. Sumo done at 116#
    D. Opens wod. 6 MU. I’ve got 9 before but my core is so taxed from this week and I truly felt better today just had nothing in my stomach. Got first 5 MU unbroken so feel confident I can get more than 9 if did again.
    E. Emomx10
    3 rope climbs one min
    30 DU next min
    Immediately after finished 60′ hswalk.
    Done felt good ropes were great.

  2. Strict press
    60 kg for 5
    65 kg for 3
    70 kg for 1 fail

    Deadlifts @ 160 kg

    Metcon
    1 round + 40 calories

    Snatch pulls at 225

Leave a Comment

Your email address will not be published. Required fields are marked *