1a) 4X5 Weighted Ring Dips – heaviest possible, rest 90 sec.
1b) Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec EMOM for 5:00 – 1 2-Position Clean + 1 Jerk @ 85% of max from #1 9 minutes to complete: 30 Shoulder to OH 95/65# 20 Burpee Box Jumps 24/20″ 15 TTB 20 Shoulder to OH 135/95# 30 Burpee Box Jumps 24/20″ 15 TTB ME S2O 155# in remainder of the time ----------- Did weighted dips, no rings at the Y. Completed with a 30# dumbbell Completed all the sets above for the BS and was feeling good. So worked up to 310# for a new PR. Attempted 320 but got stuck at the bottom and didn't make a 2nd attempt Completed CJ at 155# WOD Modified to For time - 15 s2o 95# 15 Box Jumps 15 s2o 135 15 Box Jumps Completed in 8:56
0 Comments
Leave a Reply. |
Archives
September 2018
Categories |