Check it out. I know Superfast is not fun right now. Or sexy. Or high flying excitement. But it's good work. The open is right around the corner. Lift hard. Go hard in your WoDs. These WoD's with breaks are speed training helping you develop fast rounds knowing you have a rest coming. They are boring. And make you want to throw up, I know. Stay focused through December.
1. Not for Time
Russian Leg Lifts x 6-8 repsDouble-Unders x 40 reps
Skin the Cats x 5
2. Upper body push
5-5-5-5-5
Think jerk, push press, shoulder press, bench press
3. Squat Choice
5-5-4-4-3-3-2-2-1-1
choose your weakest, Overhead, front, back. Think app 75-80-85-90-95% or something along those lines
4. Each for Time
Four sets for times of:
500 meter row
12 Box Jump Overs 24"
10 Front Squats 185/135
Rest 3 minutes
500 meter row
12 Box Jump Overs 24"
10 Front Squats 185/135
Rest 3 minutes
1. Done. Leg lifts not quite Russian yet. Lol
ReplyDelete2. 55/65/75/75/75 mix of push press and Sh press
3. OHS 55/65/75/85/90
4. 4:48, 4.29, 4:42, 4:38 - 20" box n 95#. Lower back pain
1. Did that
ReplyDelete2. Bench press 225 lbs
3. OHS 135, 155, 185, 205, 225
4. 3:33, 3:46, 4:10, 4:32
1. Done
ReplyDelete2. 225 pause jerks
3. 185 OHS Complex
4. 3:10, 3:10, 3:10, 3:06
Done on Thursday evening (12/12)
ReplyDelete1. Done
2. Shoulder Press 65-65-65-70-75
3. OHS 75-95-95-100-105-110-115-120-125-130
Done on Friday morning (12/13)
4. 4:18, 4:07, 4:03, 3:49