animal
y'all will have to be mindful of the bars today as the class will be needing a lot of them
1. For Time
Upward Ladder
3-3-3, 5-5-5, 7-7-7, 9-9-9, 11-11-11
Burpees
Front Squats 135/95
Push Press 135/95
***between increasing sets you will overhead farmer's carry your bar out to the sidewalk and back. So after finishing your set of 3 push press, farmer's carry. After finishing your set of 5 push press farmer's carry and so. Upon completing your farmer's walk following your set of 11 push press you will proceed to do either of the 3 things below, whichever is the most difficult but doable for you.
13 burpee muscle-ups
or
13 burpee pull ups
2. Hi Hang Snatch
3-3-3-3-3-3-3-3
**light and fast
Watch
* yes squat. everything is squat unless it says power
3. Clean & Jerk Complex
hi-hang squat clean with 3 sec pause in front squat + jerk
***work up to moderate ie no failing
4. Back Squat
6-6-6 across
1. 47:28
ReplyDelete2. 115
3. Worked up to 215
4. 225
1. 36:20 85#
ReplyDelete2. 65
3.
4.
We did repeated sets of Burpees, fr squats, n push press for 3-3-3, etc until we got to 9s before realizing this was incorrect. Oh well, just got more work in. Finished with Burpees pullups. Used 65# for wod time 34:36.
ReplyDelete2. Used training bar n 15 plates to work lt n fast. Felt great! Getting better at squat snatch even though it's still very lt weight.
3. C & j complex with 65, just pooped from wod.
4. Back squat with 95 to work on form.
1. 38:40 @135#
ReplyDelete2. Bar, mobility
3. N/A
4. 225