A.
Snatch Balance
Build to a max for the day
75% x 3 x 4 (of max for the day)
B.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps (keep it fast)
Speed Deadlift x 3 reps (keep it fast)
C.
For Time:
“Flight Simulator”
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
A: Did the Fall fit team challenge wod #1 with the team this morning.
ReplyDelete(ascending ladder - 1,1,1 , 2,2,2 , 3,3,3 , ...)
- hspu
- snatch (115/75)
- bar muscle up
* We finished round 11 and completed 4/12 muscle ups.
B: HOTW wod #2 (demo)
( 5 min amrap)
(ascending ladder - 3, 6, 9, ...)
- Deadlift (135/95)
- Run 60 ft
- Axle bar thruster (95/65)
- Run 60 ft.
* Finished round 15 at 4:50. Went unbroken thgoughout.
A: No snatch balance, still taking it easy on my shoulder, did part A from yesterday with power cleans: 75%x1x5 80%x1x3 90%x1x1
ReplyDelete170, 170, 170, 170, 170, 180, 180, 180, 205
B: Deadlifts-did all sets at 275
C: Flight Simulator-10:53 ALL SETS UNBROKEN!!!!!!!