Monday
Front squat
3-3-3
Then 8 minutes for as many rounds as possible of the following
5 single arm Russian KB swings (5 each arm)
10 dead lifts at 50 to 55 % of your one rep max
15 double unders
Post wod
Skill work on cleans for 5 minutes
Hours will remain as normal monday through thursday. Friday we will have class at 9 and 10 Am. There will be no class on Saturday. 10 am class on sunday morning.
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FS: 135-145-155(91% of 1RM)
ReplyDeleteAMRAP @ 1.5 pood and 155#: 5 rds + 2 DL
Front Squat 3x3 - 136, 165, 185. Got 1 rep at 205, didn't fail but knew getting 3 wasn't in the cards.
ReplyDeleteWOD - subbed rings rows because of back. 1.5 pood kb.
6 rounds + 9 kbs.
4x5 GH raises - 2 sets pre-wod, 2 sets post-wod
FS: 175-185-205 bit worried about hip today, took er easy.
ReplyDeleteMetcon 1.5pood / 250# DL: 5rounds + 3kbs
FS: 145-165-175. Tried 185 but failed on the second rep, max is 205.
ReplyDeleteMetcon: 1.5 pood/185#/30 sec DU work: 5 rounds.