A.
Five sets of:
Muscle Snatch x 1 reps
B.
Every 90 seconds, for 21 minutes (14 sets)
Hang Snatch x 1 rep
Loading per set:
*Sets 1-4 – 65-70%
*Sets 5-8 – 70-75%
*Sets 9-10 – 75-80%
*Sets 11-12 – 80-85%
*Sets 1-4 – 65-70%
*Sets 5-8 – 70-75%
*Sets 9-10 – 75-80%
*Sets 11-12 – 80-85%
*Sets 13-14 – 85-87%
C.
4-5 Sets of:
Seated DB Press x 5-7 reps
-rest 2 min
D.
Every minute, on the minute, for 6 minutes:
10 Burpees
Max Handstand Push Up with remainder of minute
E.
Three sets, not for time of:
DB Bench Press x 8 reps
-rest 90 seconds
Tempo Ring Row x 8 reps @3011
-rest 90 seconds
A: 95, 115, 135, 155, 170
ReplyDelete* Muscle snatches felt good, got a 5 lb PR but it was kinda ugly which I'm not proud about lol
B:
1-4 - 165
5-8 - 175
9-10 - 190
11-12 - 200
13-14 - 205
* Snatches felt good except for the first and second to last lift. I missed the first attempt at 205 just from being lazy through the extension.
C: 50 lb DB's for all sets
* Shoulder strength didn't feel too bad.
D: 22 total hspu
* This wod sucked because after the burpees, your arms and shoulders have nothing left for the hspu. I went 7/5/3/3/2/2
E: Complete (70 lb DB's for the press)
* These were good