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Posted: 6/26/2015 8:24:48 PM EDT
[#1]
Deadlift - worked up to 365 x 3, then 315 x3 , 335 x 3
Met Con Bear Complex - 4 rounds of 2 minutes max reps, 1 minute rest. 7 reps in 2 minutes @ 95 3 reps in 2 minutes @ 115 2 reps in 2 minutes @ 135 3 reps in 2 minutes @ 155 Never done those before. I didn't dump the bar on any attempt, so I'm happy. Weekly box challenge - hang from pull-up bar for time 30 sec 
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Posted: 6/28/2015 9:50:57 AM EDT
[#2]
1. Conditioning
With Teams of 3 Complete AMRAP 22: 7 Rope Climbs 10 Thrusters, 155/105 15 Power Clean, 155/105 46 Cal Row 1 athlete works at a time. (5 rounds) |
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Posted: 6/29/2015 9:50:03 AM EDT
[#3]
1. Strength
A. 1-rep heavy Clean B. 1-rep heavy Jerk C. 1-rep heavy Front Squat (Did C&Js up to 255) Could have kept going on clean, but jerk was weaksauce. (FS separately up to 275 until ran out of time) 2. Gymnastics Benchmark Max pistols in 1 min (no time) 3. Conditioning 21-15-9: Deadlifts, 275/185 Box Jumps, 30/24 (11:42) My wife walks faster than I was running. |
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Posted: 6/30/2015 10:17:28 AM EDT
[#4]
1. Snatch
Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS (95/115/135/145/155/165/175) Didn't think power snatch would be the worst part of that. 2. Conditioning: 6 RFT 12 Pull-Ups 12 Burpees 200m Run (19:25) 3. Strength/Gymnastics Conditioning EMOMx12 Odd: 6 Heavy Thrusters, you choose the weight Even: 3-6 Bar Muscle ups (Just did a few Bar MUs with 10 bar dips each) |
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Posted: 7/1/2015 9:34:51 AM EDT
[#5]
1. Strength
Build to a max complex of: Front Squat + Push Press + Thruster (Done at 215. Failed to lockout the thruster on the attempt at 225) 2. Conditioning Death by Thruster at 65% of the max complex established in #1. (1 rep minute 1, 2 reps minute 2, etc. . . .) (Got through 9 rounds at 140#) |
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Posted: 7/3/2015 10:48:58 AM EDT
[#6]
1. Strength
EMOMx5: 10 unbroken Hang Power Cleans, climbing – you choose the weight (135/145/155/155/155 - stopped climbing at 155 )
2. Conditioning “OHS-athon” 100 Overhead Squats* for time, 95/65 *10 Toe to Bar penalty any time the bar comes down from the overhead position. (9:39) Went 27/20/21/17/15, w/ 50 penalty T2B. One guy before me went 6 minutes something, going 60/40. 
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Posted: 7/6/2015 10:20:31 AM EDT
[#7]
1. Clean and Jerk
EMOMx15: 1 Squat Clean and Jerk, climb 5-10# every minute. Every 5th minute back off the weight and climb again. (185/195/205/215/225 x 3) 2. Back Squat 3×6 reps (275) 3. Conditioning Reverse “Hulk Hogan” Every 2 minutes for 10 rounds (20 mins total) 7 Burpees 5 PC (185/135) 3 Muscle ups Done. |
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Posted: 7/6/2015 9:17:33 PM EDT
[#8]
Back squat - up to 305 x 3, then 2 sets of 3 @ 275
WOD 21-15-12-9-6-3 of 95# hang cleans and hand release pushups. 10:08 I can see why people tape their thumbs - the knurling on the bar took a little bit of my thumb with it on the cleans.
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Posted: 7/7/2015 10:20:02 AM EDT
[#9]
Quote HistoryQuoted:
I can see why people tape their thumbs - the knurling on the bar took a little bit of my thumb with it on the cleans.
Yeah, I tape my entire thumbs everyday. Even then, my thumbs are permanently black and bluish in that spot - mostly from hook gripping everything. Not sure if it's popped blood vessels or the black barbell finish rubbing off. 
1. Snatch EMOMx12: Min 1: 30-40# under pr Min 2: 25-35# under pr Min 3: 20-30# under pr Min 4: 15-25# under pr Min 5: 10-20# under pr Min 6: rest Min 7: 30-40# under pr Min 8: 25-35# under pr Min 9: 20-30# under pr Min 10: 15-25# under pr Min 11: 10-20# under pr Min 12: PR Attempt (95/ 115/ 135/ 135/ 155/155/ 175/ 185/ 205/ 205/ 215/ 225 - 10#PR) 1. Conditioning 3 RFT: 21 Cal Row 15 Box Jumps, 24/20 9 Power Snatch, 135# (10:09) |
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Posted: 7/8/2015 1:33:12 PM EDT
[#10]
Quote HistoryQuoted: Yeah, I tape my entire thumbs everyday. Even then, my thumbs are permanently black and bluish in that spot - mostly from hook gripping everything. Not sure if it's popped blood vessels or the black barbell finish rubbing off. Today's workout: 10! (10-9-8-etc) Deadlift 225# Barbell Burpee 5:53 and fuck your mother right in her butthole |
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Posted: 7/8/2015 4:18:17 PM EDT
[#11]
1. Clean Cycling
A. Max reps in :10 at 225/155 B. Max reps in :20 at 205/145 C. Max reps in :30 at 185/135 D. Max reps in :40 at 155/105 Rest 2 mins between each set. (2/4/6/7) 2. Strength 3×3 Back Squat (315) 3. Conditioning For time: 1200m Run 100 Squats 80 Sit ups 60 push ups 40 Pull ups (20:01) |
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Posted: 7/9/2015 5:03:04 AM EDT
[#12]
Just now coming across this thread, may start posting my WODs if there are some "normal" guys in here. I see a lot of other people posting times and weights that let me know just how much more work I really need to put in
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Posted: 7/9/2015 12:06:48 PM EDT
[#13]
Quote HistoryQuoted:
Just now coming across this thread, may start posting my WODs if there are some "normal" guys in here. I see a lot of other people posting times and weights that let me know just how much more work I really need to put in Post it up. Everything is about progression. 
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Posted: 7/9/2015 1:43:10 PM EDT
[#14]
Quote HistoryQuoted: Just now coming across this thread, may start posting my WODs if there are some "normal" guys in here. I see a lot of other people posting times and weights that let me know just how much more work I really need to put in At 4AM this morning my back woke me up and said "HEY FUCKSTICK. REMEMBER THOSE 55 DEADLIFTS YOU DID YESTERDAY? WELL THE BOOZE HAS WORN OFF SO EITHER YOU APPLY PAINKILLERS OR I'M HEADED TO MEXICO." |
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Posted: 7/9/2015 4:35:14 PM EDT
[#15]
Quote HistoryQuoted:
We're all human. At 4AM this morning my back woke me up and said "HEY FUCKSTICK. REMEMBER THOSE 55 DEADLIFTS YOU DID YESTERDAY? WELL THE BOOZE HAS WORN OFF SO EITHER YOU APPLY PAINKILLERS OR I'M HEADED TO MEXICO." Quote HistoryQuoted:
Quoted:
Just now coming across this thread, may start posting my WODs if there are some "normal" guys in here. I see a lot of other people posting times and weights that let me know just how much more work I really need to put in At 4AM this morning my back woke me up and said "HEY FUCKSTICK. REMEMBER THOSE 55 DEADLIFTS YOU DID YESTERDAY? WELL THE BOOZE HAS WORN OFF SO EITHER YOU APPLY PAINKILLERS OR I'M HEADED TO MEXICO." Ah, reaching for the early morning toilet seat with DL fubar back. Welcome to my world. Mine is just now getting better. |
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Posted: 7/10/2015 4:11:57 AM EDT
[#16]
ok here goes had 15 minutes to work to a max hang snatch, made to 160. Failed the first attempt and hit the second. Maybe could have gotten 165 but it was a PR already so I didn't push it any farther anyway.
WOD was 21-15-9 Power Snatch and DUs x4 so 84-60-36 on those. Time was 10:38, my DUs were bad today. Havent practiced them outside of an actual workout in months. |
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Posted: 7/10/2015 6:35:27 AM EDT
[#17]
Quote HistoryQuoted:
ok here goes had 15 minutes to work to a max hang snatch, made to 160. Failed the first attempt and hit the second. Maybe could have gotten 165 but it was a PR already so I didn't push it any farther anyway. WOD was 21-15-9 Power Snatch and DUs x4 so 84-60-36 on those. Time was 10:38, my DUs were bad today. Havent practiced them outside of an actual workout in months. Wod Snatch weight? 160 hang is pretty damn good. |
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Posted: 7/10/2015 9:55:33 AM EDT
[#18]
1. Pulls
3×3 Deads, across (skipped b/c DL comp t minus 1 week) 2. Gymnastics Conditioning A. 3×3 Strict Deficit HSPU B. 3×6 Kipping Deficit HSPU C. 3×9 Strict HSPU D. 3×12 Kipping HSPU (Done - used parallette bars as deficit. Was hard as shit. Maybe an 18" deficit. Almost got one before gravity did its thing. Did negatives) 3. Conditioning 21-15-9 Clean and Jerk, 135/95 TTB (9:59) 4. Barbell Conditioning 4 RFT: 8 Power Cleans, 185/135 8 Front Squat, 185/135 8 Jerks, 185/135 3 min rest between rounds, goal is to go unbroken on all 24 reps (Couldn't do 8 reps of everything unbroken, so did 4. That was tough) |
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Posted: 7/10/2015 8:27:39 PM EDT
[#19]
Pullups
many singles and hangs for time Dips bw + 10# x 3 bw + 15# x 3 for 2 sets 7 rounds for time 10 20' sprints 10 deadlifts @ 185 Mandatory 1 minute rest between rounds 14:50 Finished over an hour ago, and my breathing is just now getting back to normal. High rep deads are the debil. |
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Posted: 7/11/2015 1:05:39 AM EDT
[#20]
Quote HistoryQuoted:
Wod Snatch weight? 160 hang is pretty damn good. Quote HistoryQuoted:
Quoted:
ok here goes had 15 minutes to work to a max hang snatch, made to 160. Failed the first attempt and hit the second. Maybe could have gotten 165 but it was a PR already so I didn't push it any farther anyway. WOD was 21-15-9 Power Snatch and DUs x4 so 84-60-36 on those. Time was 10:38, my DUs were bad today. Havent practiced them outside of an actual workout in months. Wod Snatch weight? 160 hang is pretty damn good. Thanks man, WOD weight was 95lbs. I moved through them pretty well, but the DUs killed my breathing. |
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Posted: 7/12/2015 1:12:24 PM EDT
[#21]
1. Conditioning 3 RFT: 800m Run 21 KBS, 2-pood (70#) 21 Buprees 15 KBS 15 Burpees 9 KBS 9 Burpees (40:01) Well that was awful. Running was slow. KBs were all unbroken. Burpees slow as well. 2. Barbell Conditioning 5-4-3-2-1: Power Clean, 205/145 Front Squat, 205/145 (4:11) Scaled to 185. Still sucked. 3. Gymnastics Conditioning 3 x 3 bar MUs Worked on pullovers and then negative MUs |
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Posted: 7/13/2015 9:49:18 AM EDT
[#22]
1. Snatch
3X3 at 80% - 180 2×2 at 85% - 190 1×1 at 90% - 200 2×2 at 85% - 190 3×3 at 80% - 180 Deload week and competition weeks, so going to be taking it a little easy. Saturday killed me. |
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Posted: 7/13/2015 9:03:57 PM EDT
[#23]
Back squat - worked up to 3 sets of 2 @ 305
3 minute AMRAP 10 burpees 20 KB swings w 45# 30 DUs (60 singles for me, 2 reps count as 1) 64 total reps 90 seconds rest 3 minute AMRAP 10 hand release pushups 20 One hand KB clean & jerk (10 per hand) 30 DUs, same deal as round 1 85 total reps 90 seconds rest 3 minute AMRAP 10 pullups (ring rows for me) 20 SDHPs 30 DUs, same deal 85 total reps |
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Posted: 7/15/2015 4:54:10 AM EDT
[#24]
Monday was 50 "ManMakers" for time, every 5 MM do 10 AbMat situps. For those of you lucky enough to NOT know what a manmaker is: with a dumbbell in each hand drop into push-up position and complete 1 pushup, 1 right arm dumbbell row, 1 pushup, 1 left arm dumbbell row, jump to your feet and perform 1 squat clean thruster.
In short this was pretty hellish. Took me 24:10 with 35# dumbells, everything on me feels broken today 
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Posted: 7/15/2015 6:06:41 AM EDT
[#25]
Quote HistoryQuoted:
Back squat - worked up to 3 sets of 2 @ 305 3 minute AMRAP 10 burpees 20 KB swings w 45# 30 DUs (60 singles for me, 2 reps count as 1) 64 total reps 90 seconds rest 3 minute AMRAP 10 hand release pushups 20 One hand KB clean & jerk (10 per hand) 30 DUs, same deal as round 1 85 total reps 90 seconds rest 3 minute AMRAP 10 pullups (ring rows for me) 20 SDHPs 30 DUs, same deal 85 total reps Good work man, I hate short AMRAPs like that. My cardio aint what it should be
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Posted: 7/15/2015 6:56:42 AM EDT
[#26]
Quote HistoryQuoted:
Monday was 50 "ManMakers" for time, every 5 MM do 10 AbMat situps. For those of you lucky enough to NOT know what a manmaker is: with a dumbbell in each hand drop into push-up position and complete 1 pushup, 1 right arm dumbbell row, 1 pushup, 1 left arm dumbbell row, jump to your feet and perform 1 squat clean thruster. In short this was pretty hellish. Took me 24:10 with 35# dumbells, everything on me feels broken today If my gym ever programs Manmakers I'm staying home.
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Posted: 7/15/2015 11:16:46 AM EDT
[#27]
Quote HistoryQuoted:
If my gym ever programs Manmakers I'm staying home. Quote HistoryQuoted:
Quoted:
Monday was 50 "ManMakers" for time, every 5 MM do 10 AbMat situps. For those of you lucky enough to NOT know what a manmaker is: with a dumbbell in each hand drop into push-up position and complete 1 pushup, 1 right arm dumbbell row, 1 pushup, 1 left arm dumbbell row, jump to your feet and perform 1 squat clean thruster. In short this was pretty hellish. Took me 24:10 with 35# dumbells, everything on me feels broken today If my gym ever programs Manmakers I'm staying home. That sounds pretty bad ass. Couldn't work out yesterday b/c I had depositions all day out of town. Got back late last night after 8 hours of solid depos, and drove through 3 1/2 hours of pouring rain. When I got back my body was so exhausted I got a fever. Instead of going to the gym this morning, slept till 10:30.
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Posted: 7/16/2015 7:08:25 PM EDT
[#28]
Front squats - worked up to 3 sets of 2 @ 225
5k row - 21:17 Simple workout, but not easy. |
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Posted: 7/17/2015 3:10:09 PM EDT
[#29]
Deadlifts - worked up to 3 sets of 2 @ 365, then drop sets of 315
18:00 AMRAP 400m run 30 burpee box jump overs 40 ground to overhead 95# 50 abmat situps 40 back squats 95# 30 Toes to Bar Only made it to 5 reps of situps before timecap. The burpee box jumps wrecked me. Posted Via AR15.Com Mobile |
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Posted: 7/20/2015 1:45:52 AM EDT
[#30]
Quote HistoryQuoted:
Deadlifts - worked up to 3 sets of 2 @ 365, then drop sets of 315 18:00 AMRAP 400m run 30 burpee box jump overs 40 ground to overhead 95# 50 abmat situps 40 back squats 95# 30 Toes to Bar Only made it to 5 reps of situps before timecap. The burpee box jumps wrecked me. Posted Via AR15.Com Mobile hate those damn things
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Posted: 7/21/2015 9:52:10 AM EDT
[#31]
1. Clean
EMOMx10: 3 Squat Cleans (185) 2. Gymnastics Conditioning 6 sets of 60% of your biggest unbroken set of muscle ups (just worked on them; still haven't got one on the rings. I was RIGHT THERE just couldn't stick it) 3. Conditioning 21 Thrusters, 95/65 21 KBS, 2-pood/1.5-pood 500m Row 15 Thrusters, 95/65 15 KBS, 2-pood/1.5-pood 500m Row 9 Thrusters, 95/65 9 KBS, 2-pood/1.5-pood 500m Row (12:41) |
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Posted: 7/21/2015 9:03:21 PM EDT
[#32]
Power snatch from floor + full snatch from knee = 1 rep
Just worked at 85. It's going to take a while before I get halfway decent at the oly movements. 3 rounds for time 30 snatches @ 65 60 DUs (I did singles) 9:50 Coach had to remind me to extend through my toes. Once I did that, I felt like I was going to throw the bar through the ceiling. Took a short break and then did singles @ 225 on front squat because I missed yesterday's session. I never tried lifting heavy after a met con… what a shitshow.
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Posted: 7/22/2015 2:56:20 AM EDT
[#33]
Work has been really getting in the way of my WODs lately. Went today and did: 3 legless rope climbs, 30 box jumps @ 30", 90 DUs, 3 rope climbs, 30 box jumps, 90 DUs, and 3 more climbs for time. I subbed the rope climbs for pulls from the floor, and destroyed my right shin on the box on my first set of box jumps. We were just joking before the workout about not missing on the jumps, in doing CF on and off since 2009 this is the FIRST time ive ever missed a box jump during a workout. It sucks too, I finished the workout in 14:48 but I have a slight limp now
I bandaged it up good for work tonight, but as im typing this its bleeding through my bandage since im on my feet and moving all night. Gonna suck to rip this bigass bandaid off in the morning 
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Posted: 7/22/2015 10:57:58 AM EDT
[#34]
Quote HistoryQuoted:
I never tried lifting heavy after a met con… what a shitshow. Comp training had us doing that a lot. It's different for sure. Not really oly stuff, most were sets of 10 squats, AHAP. Sucked. 1. Snatch A. 3×3 Snatch Balance B. 2×2 Hang Squat Snatch C. 1×1 Squat Snatch (135//165/185 - then did 8 singles at 185) 2. Strength 5×3 Banded Front Squats (Used chains on 225#) 4. Conditioning EMOMx20: Min 1: 15 wall balls Min 2: 15 T2B Min 3: 10 burpees Min 4: 50 Double unders (Done. )
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Posted: 7/22/2015 7:44:22 PM EDT
[#35]
Push Press - worked up to 4 singles @ 205. PR by a lot. Coach said it looked easy; sure didn't feel like it.
15 minute AMRAP 20 Shoulder to Overhead w/ 75# 20 Back Squats w/ 75# 200m Run 3 rounds + 35 reps The back squats were more or less active rest. Should've followed my first instinct and use 95#. I doubt my total would've been much different. |
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Posted: 7/23/2015 9:50:56 AM EDT
[#36]
Supposed to be rest day, but instead was meathead day.
Bench 250# w/ chains 5x3 then burnout at 225/185/135 supersets Barbell curl at 95# Reverse axle bar curl at 65# 4 x 10 supersets barbell skull crushers at 95# dips 4x 10 |
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Posted: 7/23/2015 1:29:25 PM EDT
[#37]
Bet you're feeling swole after that one bro!
Posted Via AR15.Com Mobile |
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Posted: 7/23/2015 1:33:36 PM EDT
[#38]
Quote HistoryQuoted:
Bet you're feeling swole after that one bro! Posted Via AR15.Com Mobile I had to ask the Lord for forgiveness for the gainz I received.
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Posted: 7/23/2015 4:16:28 PM EDT
[#39]
Bench Press - Worked up to 3x225
50 kettle bell swings w/24kg ----- 3 rounds of 50 double-unders 20 lunges holding a 45# plate overhead ----- 50 more kettle bell swings w/24kg |
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Posted: 7/23/2015 8:23:28 PM EDT
[#40]
Yesterday
Skill- MU work 8 MU's (not feeling it on this day) Wod A AMRAP 15 5 HSPU (games standard) 10 toes to bar (Work kip form) 15 box jumps 5+3 TTB WOD B Row 1000m 50 cal aerydine run 876 m row 500m 25 cal aerodyne run 438m' 21:30 Today 15 min to find heavy set of 5 back squat 325 2x5@ 70% (255) every 90 sec DWOD for time 30 plate assisted pistols (slight touch of opposite foot but no drive off) 50 sdhp 95lb 40 C to B pullups 30 strict dips 20 weighted lunges, 95lb 10 OHS, 95 lb 20:05 |
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Posted: 7/24/2015 10:47:32 AM EDT
[#41]
1. Pull
10-8-6-4-2 Dead Lifts, climbing (225/275/315/365/405) - should have started at 275 and ended at 425 2. Conditioning 1,000-meter run 25 Power Cleans, 135/95 25 Box Jump Overs, 24/20 25 C2B 50 Wall Balls, 20/14 25 C2B 25 Box Jump Overs, 24/20 25 Power Cleans, 135/95 (20:35 Rx) 3. Mid-line Accessory Work 3 Supersets of: 40 Hip Extensions 30 GHDSU (Just did the GHDSU) |
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Posted: 7/24/2015 7:17:10 PM EDT
[#42]
Bench: worked up to a failed single @ 275, did singles @ 245 & 255, then got 275
WOD: Helen 3 rounds of 400m run 21 1.5 pood kb swings 12 pullups 12:52 Had to use a 45# kb and do jumping pullups |
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Posted: 7/25/2015 2:58:18 AM EDT
[#43]
Quote History2. Conditioning 1,000-meter run 25 Power Cleans, 135/95 25 Box Jump Overs, 24/20 25 C2B 50 Wall Balls, 20/14 25 C2B 25 Box Jump Overs, 24/20 25 Power Cleans, 135/95 (20:35 Rx) Without the run that one sounds pretty fun |
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Posted: 7/25/2015 7:30:37 AM EDT
[#44]
Quote HistoryQuoted:
Without the run that one sounds pretty fun Quote HistoryQuoted:
2. Conditioning 1,000-meter run 25 Power Cleans, 135/95 25 Box Jump Overs, 24/20 25 C2B 50 Wall Balls, 20/14 25 C2B 25 Box Jump Overs, 24/20 25 Power Cleans, 135/95 (20:35 Rx) Without the run that one sounds pretty fun I'm just glad there wasn't another 1000 at the end. |
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Posted: 7/25/2015 11:51:38 AM EDT
[#45]
I was inspired by yesterday's final event in the games:
DT, heavily scaled 5 rounds of 12 deadlifts, 115 9 hang cleans, 115 6 kb presses per arm, 50# kb Had to use the kb due to short ceiling in my basement. 1 min rest between rounds 1:50, 1:43, 1:55, 2:00, 2:20 I don't know how those guys/girls did heavy DT, after Murph. 
Cool down, 1 round for time Mow the lawn - 11:12 It's a small lawn.
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Posted: 7/26/2015 9:31:51 AM EDT
[#46]
1. Barbell Conditioning 5-4-3-2-1 Front Squat, 185/135 Push Jerk, 185/135 Rest 2:00 5-4-3-2-1 Front Squat, 185/135 Push Jerk, 185/135 Done. Don't remember time.
2. Conditioning In teams of 3: 10K Row Athletes change every 250m (37:18) |
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Posted: 7/27/2015 10:15:59 AM EDT
[#47]
1. Snatch
On The 2:00 x 7 Power Snatch + Hang Squat Snatch + Squat Snatch (155 across then 4 singles at 175) 2. Strength 3×3 Back Squat (295 across) 4. Conditioning 21-15-9: Squat Snatch, 95/65 CTB Pull-Ups (9:28 Rx) 5. Conditioning 25-20-15-10-5: Row (Calories) 50-40-30-20-10: Double-Unders (12:01 Rx) |
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Posted: 7/28/2015 9:42:27 AM EDT
[#48]
2. Clean
A. 5×1 – Clean High Pull + Tall Clean. *Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement. (135) B. EMOMx15, 3 Rounds: Min 1 – 1 Squat Clean, 70% Min 2 – 1 Squat Clean, 75% Min 3 – 1 Squat Clean, 80% Min 4 – 1 Squat Clean, 85% Min 5 – 1 Squat Clean, 90% (195/205/225/245/255 x 3) 3. Conditioning 21-15-9: Deadlifts (225/155) 400m Run (9:43 Rx) 4. Accessory Work 3 Supersets: 15 Barbell Bent Over Rows 20 Glute Bridges 25 GHD Sit-Ups 30 Banded Good Mornings (Done.) |
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Posted: 7/28/2015 8:27:56 PM EDT
[#49]
Back squat - worked up to a PR single of 315, then 2x2 @ 295
I left some weight on the bar, but was happy to come away with a PR, and feeling good afterwards. Then apart from a 500m row and 10 minute walk, I followed the Wendler assistance option of "I'm Not Doing Jack Shit" Back to WODing tomorrow |
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Posted: 7/29/2015 9:52:43 AM EDT
[#50]
1. Strength
1×3 Push Press (Worked up to 225) 2. Strength 1×2 Push Jerk (235) 3. Strength 1×1 Split Jerk (245/265) 4. Strength 2×10 Back Squat (245) Random wod: 12-9-6-3 push press at 135# KB swings at 70# 30 DUs after each round (7:15 Rx) 5. Gymnastics Skills 6 sets of 60% of best unbroken set of Muscle ups, rest as needed between sets (6 sets of 2 Bar MUs) |
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