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| Calm before the storm... |
warm up
450m run
then...
10 jump squats
5 push ups
3x
then...
15 pass throughs
WOD
EMOM 10
2 Thrusters
H.A.P
POST SCORE TO COMMENTS
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
Extra Credit
Westside
Back Squat
10 sets x 2 reps
50% + chain
14" box
Rack Deadlift (5"- 7")
10 sets x 2 reps
45% + 200lbs of band
Accessory Work
-100 banded good mornings (light)
-50 arched
-50 round
-GHR 5 sets x 5 reps
Weighted Sit Ups 3 sets x 20 reps
Endurance
100m sprint
1 minute rest
8x
Row
100m sprint
1 minute rest
8x
3rds @ 75, 4rds@ 80, 1 @ 85, 1 @ 90, 1 @95, 1 rep @ 100
ReplyDeleteTerry - 7rds (115#), 3 rds (125#).....Extra credit box sguats speed ( 10sets x 2 95# + 66# chains), Deadlift 6" off ground (10 set x 2 reps 145# + 133# green bands), Good Mornings ( Black band 50 sraight back and 50 flat back).....Good Day.
ReplyDelete153# 10 rounds
ReplyDeleteDeadlift:
ReplyDelete10x2 90Kg (198#)
Back Squat:
10x2 80Kg (176#)
Bench Press:
1RM = 60Kg (132#)
WOD:
45Kg
I was not prepared to change the weight, nor were there any plates available to grab in the few seconds in between rounds. I totally underestimated this. I would've been fine at 50Kg (110#) and maybe could've done 55Kg. Ah well, next time. Squats are getting stronger though and I'm excited about that!