WOD 1: 0:00-5:00
5 minute AMRAP of:
10 pull-ups
5 squat cleans 155/105
10 box jumps 24″/20″
WOD 2: 5:00-10:00
5 minutes to establish a max weight of the following complex:
1 power or squat clean + 1 hang squat clean + 1 front squat + 1 jerk
WOD 3: 10:00-completion
For time:
18-12-6 reps of:
deadlifts 225/155
HSPU
*use same barbell for all WODs. Athlete is responsible for changing weights.
Score 1 = WOD 1 rounds plus reps
Score 2 = max weight achieved for the complex
Score = total time to complete WOD 3
Robb and Bek looking good! 🙂
And looking strong.
Make sure going into this three-part work out you have all your ducks in a row and are ready for fast transitions.
3+11 rx
255
5:44
Great working with the 0600 crew….you guys are awesome!
A. 2+13
B. 185 missed 225
C. 3:14
Great class today… Nate, always inspiring!
WOD1: 2+9 RX
WOD2: 155#
WOD3: 10:12 Rx
I did the WOD2 cluster three separate times, all at 155# about every 90sec. That was taxing enough, barely could pull off the third one.
Good energy at 0600, lots of folks working hard. Plus I got to go have breakfast with Tim Molepske afterwards.
And for Nate: I am by nature a messy person, but I changed for just this WOD and kept my weights close by
Nice work, Robb & Bek!
Rx’d
1. 2+14
2. 225#
3. 4:55
1. 2+3 Scaled to 85#
2. 95# (couldn’t figure out why I couldn’t get 105# – turns out my barbell was not evenly loaded and then ran out of time…duh)
3. 4:55 Scaled
Fun class this morning!
1. 2+13 Rx
2. 125#
3. 7:55 Rx
Fun programming!
Todays Training
WOD 1 = 3 rds scaled pull-ups to ring rows
WOD 2 = 205 No overhead though
WOD 3 = 4:14 Close grip inclined up push-ups
Trying to save shoulder.
CFHSV Rocks
A: 3+13, RX
B: 205#, that was all I had in the tank
C: 5:07, RX
great work today Jeremy after a week of strong PR’s.
Thanks Matt!! Keep up all your hard work, esp that 405# back sqt! Your a great athlete to team up with!