1) Oly/Gymnastics
Snatch Balance + 2 OHS @ 85-90% to start, up to 100-110% x 5 Sets
** After each set do 1 Max UB Set of Ring MU** -- Take each to complete failure.
2) Death by Rope Climb 15'
*(If less than 4 rounds go back down the ladder, i.e. 1-2-3-4(f)-3-2-1)*
3) For time:
30 DB Snatch 85/65#
30 HR Burpees
30 DB Goblet Squats 85/65#
30 V-Ups
Rest 1:1 then Repeats w/ 15 reps/exercise.
Extra Work for Class:
Death by Rope Climb (If less than 4 rounds go back down the ladder, i.e. 1-2-3-4(f)-3-2-1)
1) Wow.
ReplyDelete185 - 14
195 - 11
205 - 9
205 - 7
205 - 10
205 - 6 *Ripped/Stopped*
DBRC - 4 Rounds + 2 Climbs -- Hand/Gloves issues, probably wouldn't have gotten 5 regardless.
MetCon:
7.50 first round
2.58 second round
Really awesome/tough workout.
Hard day, chest/shoulders smoked.
1. 160-170-180-190-failed 200-195
ReplyDelete8-7-6-6-8 muscle ups
2. 3 rounds plus 3 rope climbs.
3. MetCon
10:17 first round
4:12 second