A.
Every minute, on the minute, for 16 minutes:
Odd- Ring Dips x 10/7 reps (ADVANCED
MUSCLE-UP TO RING DIP)
Even- Strict Pull-Up x 6-8 reps (Chest to Bar, if possible)
B.
5 sets of:
Clean x 1.1 @ 85-90
-Rest 10 seconds in between reps
C.
Against a 9 minute clock:
1 mile partner relay run
Max Overhead Squats (115/75)
Score = mile time + # of
squats
Partners have the option of performing OHS while the other is running their 400m leg. Once the mile is done, only one partner may be performing OHS at a time for the remainder of the 9 minutes, but they may switch at will.
A: completed all sets in the time cap, barely got my last set of ring dips
ReplyDeleteB: 155, 155, 155, 165, 165. ( felt light )
C: mile time 6:43 / 45 OHS (@95#)
Should have pushed the squats harder,
But felt very unstable overhead today
A: completed all sets w/the MU. started unbroken. then went 3-2-1 on strict pullups for last few rds. And 6-4 on the ring dips.
ReplyDeleteB: 205,205,205,205,225 Felt good. Maybe couldve gone the 225 for the last 2-3 sets instead of just the final set.
C: Partner Nick/Me
7:14 mile
83 total reps at rx weight.
Need to push myself harder on these shorter sprint wods! NO TIME TO WALK TO THE BAR!!!
Great job team!!