Warm up: 5min Row then...5 Burpees (high jumps, perfect push ups) on the minute for 5 minutes
1a. Back Squat 4,4,4 @ 80% / 3min rr
1b. Wt. Ghd Raises 3x 6-8 / 3min rr
+
2. Muscle up + 3 perfect dips x 10 / 2min rr
+
5 calories Row
10 Box Jumps 20"
15 KBS 1.5/1pd
25 Double Unders
@ 97-100% efforts 3min Rest x 3
rest 6 hours
PART 2:
4 mile recovery run @ m 65% (HR 130-140 TOPS!)
Post wts used, muscle up drill, and times on intervals. After we know the WOD this week I will post training schedule. Liz Marshall will be competing on Wednesday.
Back Squat @185#
ReplyDeleteGHD Raises @20#
Completed Muscle-up & dips
modified the last exercises to:
5 calories
10 squats
15 kbs sith 1.5 pd
20 push press @45#
times: 1:36, 1:22, 1:24
Back squat: #155
ReplyDeleteGhd: #15
5 ish rounds of MU and 8ish rounds of dips only 1 real MU
Wod: 1:27, 1:23, 1:27
Run tonight
Back Squat: #225
ReplyDeleteGHD Raises: #25
Completed MU
1:11, 1:06, 1:08
Back Squat: #245
ReplyDeleteGHD's: #25
Completed MU's
1:16, 1:09, 1;13
Erin:
ReplyDeleteBack Squat: 195#, 200#, 200#
GHD's 20#
Completed all MU's and dips
1:27, 1:18, 1:16
Dan:
Back Squat 255#
GHD's with green band
completed all MU's and dips
1:16, 1:18, 1:16
Running at noon
Back Squat: 150#
ReplyDeleteWt. Back Ext: 25#.. no GHD at club
Seated MU's w/red band and dips completed
1:38, 1:39, 1:29