PART 1:
1A. Power Clean 5 x 2-3 reps / 2min rest
1B. Press 5,3,1,3,5 / 2min (fast concentric)
+
90% Effort
Front Squat 135/95lb
10-9-8-7-6-5-4-3-2-1 (breath through reps)
1 Rope Climb 15ft after each set of FSQ
post weights used and feeling on met con
Pwr Cleans: #185
ReplyDeletePresses: #115 to #145
WOD:
10:25
first 8 rope climbs no legs, had to use legs on last 2 climbs. Focused on breathing nothing broken.
Pwr Clean: 115#
ReplyDeletePress: 75#
WOD: 17:10... struggled with the rope climbs. Frnt Sqts were unbroken.
Erin:
ReplyDeleteCleans- 155# for all
OHP- up to 115#
WOD- 10:15
Dan:
Cleans-205# all
OHP up to 155#
WOD- 10:05
Better grip for both of us on our climbs. FS all unbroken
Black Sheep...on reps brakets like...5,3,1,3,5 weights should look like this...100,115,125,115,105lbs for example...if you have any questions about the workouts PLEASE post or text me to clarify! Also, for those needing HR MOnitors I will bring some to the gym Tuesday afternoon around 2pm. I would liek to see those HR posted over the next few weeks. talk to ya'all later
ReplyDelete