Warm Up:
Muscle Ups- 5x5
Strict HSPU- 5x5
TGUs- 5x2
SWOD:
OHS- Heavy Double
Snatch Balance- 7x1 at 70% of your OHS double
Snatch Grip Deadlift- 5x3 at 110% of your 1RM Snatch
Muscle Endurance:
Every minute on the minute for 10 minutes perform:
2 Power Snatch 135/95
10 Sledge Hits (5 each arm)
WOD:
Complete for time:
Run 200m
21 Clean and Jerks 115/75
Run 400m
15 Clean and Jerks 135/85
Run 600m
9 Clean and Jerks 155/95
So I did BARBARA yesterday so no OHS today (chest lit up) But did this work:
ReplyDeleteWarm up- 3 rounds of todays stuff
SWOD- 7x3 Power Clean ( no touch and go reps) worked up to 250.
3x3 Pause Power clean @ 185
4x2 HPC @ 165
Rack Jerk- 185x1,215x1,225x1,255x1,275x1,305x1.
warm up : handstand work
ReplyDeleteswod : heavy double OHS - 85/95/105/115/120/125*PR!!
Muscle Endurance : 1st round 10 sledge hits, the rest of the time 6 sledge hits (3 each arm)
WOD : 16:51
Warm Up: Muscle Ups (left Shoulder still Buggin)
ReplyDeleteSWOD: Heavy Double OHS 115/135/140/145/145/150
ME: 135/ 10 Sledge Hits (Left side coordination SUCKS!!!)
WOD: 14:17 RXd
My Shoulders are smoked!!! Nice WOD today!!!