WBS (Weak Blacksheep) STRENGTH WOD: ONLY for Prescribed Black Sheep
1A. Back Squat 10x10 @ 41X0 tempo 60% 1RM/90sec RR
1B.GHD Raises 10x10 @ 2010 tempo/90sec RR
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Part 1
5min Easy Running
6sets of
3min Work 90%
3min Work 70%
5min easy Running
Part 2
1. OHS @ 32X1; 5x5 80% /2min RR
2. 3 Muscle Ups --10breaths-- x 10sets (rest is 10 breaths)
3. L Sit on Rings 120 Total Work
4. 25 Double Unders rest 30sec x 8sets
Note: Black sheep who are doing the WBS Strength work do Part 2 for your double, do OHS with empty bar as part of you warm up.
Post: Wts used on stength + reps completed and comments
Strength
ReplyDelete10x8 unbroken back squats #195
10x8 unbroken GHD raises then ran out of time
Part 2
MU's 3 sets Rx'd timing. Completed remaining 7 sets.
yesterday: assisted chin up, 55lb bench 10x10
ReplyDeletetoday: back squat 95lb 10x10 got super heavy, 10x10 ghds: assisted mu, jumping and help on the drive to finish the mu 3x10 (mild focus on timing)8 of 10 sets of du unbroken kathryn
Strength
ReplyDelete10/10/8 then 10/10/10/10/10/10/10 with no tempo
Part 2
MU 3 set Rx'd.