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
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.
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