Oly:
1) 3Pos Snatch (Floor up) - 60, 65, 70, 75, 80, Max
2) Snatch Pull - 100% x 4s x 3r
3a) Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM
3b) Push Press - 70% x 5, 75% x 5, 5RM
Gymnastics:
EMOM12
1. AmRap Sets of 5 T2B *Do 5 T2B, drop, short rest, repeat, exactly as done in 14.4*
2. 5/3 MU
3. 5 Bridge-Ups (try to push further, and hold for 2-3s at top, working mobility)
Conditioning:
2mins on, 1min off for 5 rounds (that is 5 rounds of the time intervals, not 5 rounds of the workout):
3 DL @ 365/235
6 burpees
9 WB (10ft Target, 30lb/20lb ball)
12 Cals on Rower
**Finish where you left off**
1) 150, 165, 175, 185, 200, 210 - first 2 pulls were good to ok. high hang was lousy all day.
ReplyDelete2) 240#
3a) 315, 345, 365, 385
3b) 185, 205, 225
Gymnastics -
3 rounds of 5 t2b
1 mu
5 bridge ups
cut short due to puppy playtime
Oly
ReplyDelete1) 105, 115, 125, 130, 140, max at 150#
2) 185#-this was hard
3) 175, 190, 200, 210
4) 115, 125, 130, 140
Gymnastics:
4 sets of 5 t2b each round
3 MU UB except last min 2+1 (no misses)
Yay for bridges
Conditioning:
3+9 Got a full round the first 2 intervals. DL UB. WB are hard. NO crying! =)
I was wrong...not that it really matters...but I did 4+9 for the DL wod =)
Delete1) 145, 165, 185, 195, 205 (F Hi), 205 (F-Hi), 215 (F) - Awful day snatching, elbows/shoulders roasted.
ReplyDelete2) 245# Done
3a) 295, 315, 330, 340, 360
3b) 195, 215, 230, 245
Gymnastics:
1) 4, 3, 3, 3
2) 5, 5, 3/2, 3/2
3) Ow
Conditioning:
5 rounds + 28 (2 cals short of 6) -- Worked on burpee speed
Great workout today, elbows and hands are ready for some #FullBlownRest tomorrow!
1.) 75,85,95,105...115 from ground (body wasn't cooperating for a max)
ReplyDelete2. 135 (went heavier... Want to snatch heavier! Was hard, not sure if it was right)
3a) 160,170,185 ...210(5lb over my old 5rm... Only got 4R)
3b) 105/110/115 (was able to rebound them all)
Gymnastics--- MUSCLE UPS!!!!!!
T2T was able to get 4 sets of 5 each time.
Got 2 muscle ups :)
WOD: holy crap this was a leg smoker for me... Probably doing 235 cold wasn't the best idea but I did it. Was able to keep doing a full round each 2 minutes.
Finished 5 rounds
* wall balls actually felt okay with the 20lb
1 muscle up post WOD :)
1. 135,145,155,165,175, Failed high hang at 185
ReplyDelete2. 205#
3a New 5rm 310
3b New 5rm 195
Gymnastics
T2B: 3 sets each round
MU: 5,5,4,3 (no set unbroken)
I suck at bridge ups
Conditioning:
4 rounds total