Really push yourself these last couple of days of HARD training! We will start to taper off for the competition soon. Goal for todays WOD is to get comfortable with DU's while gassed.
Warm Up:
Muscle ups- 30 reps, 1 rep at a time
*If you do not have muscle ups do:
10 rounds- 5 CTB pull ups
5 Ring dips
SWOD:
Power Snatch- Heavy double (touch and go)
Jerk- Heavy Single
Back Squat- 5x3 at a moderate weight
Muscle Endurance:
Every minute on the minute for 10 minutes perform:
4 10m sprints
8 heavy KB Swings
WOD:
5 rounds of the following:
400m run
50 Double Unders
*Rest 2 minutes in between rounds*
Warm up- 15 w/ vest, 15 without
ReplyDeleteSWOD-
Power Snatch- worked up to 180lbs
Jerk- worked up to 340lbs
ME- Used 2 pood KB
No WOD due to time constraints.
Warm-up 24 w/vest
ReplyDeletePS- 170, started dropping to low for a power
Jerk-260, had to cut it low
5x3 squat at 285
ME- 2 pd
Wod splits: 2:14/2:14/2:02/2:22/2:12
Skill:
ReplyDelete30x muscle ups 1 at a time 11:10
only missed 1 rep
SWOD:
2x snatch 115/135/145/155(fx5)
1x jerk 165/185/205/230(fx3)
5x3 back squat 165/175/175/180/185
ME:
4x 10m sprints
8x KBS 70#
WOD:
2:37/2:27/2:29/2:22/2:31