Spoiler Alert: A few someones we all know and love are coming out of retirement for AOK2...
The Boag
The Berry
1. Front Squat
3 x 80%, 3 x 85%, 2 x 2 90%, 2 x 85%
2A. Bench Press
6 x 1 @ 87%
2B. Weighted Pull Up
6 x 3 @ HAP
3. Thruster/Push Press
EMOM for 10 minutes:
Alternate
EMOM for 10 minutes:
Alternate
Even: 4 or 6 Thrusters @ HAP
Odd: 4 or 6 Push Press @ HAP
Use the same weight for both lifts. One of theses lifts will be the "limiting factor" that lowers the weight you can use on the other. For the lift that is your "limiting factor", do 4 reps. For the lift that is not your "limiting factor", do 6 reps.
HBBS - 2x2@285#, 3x3@285#
ReplyDeleteCG Bench - 5x3@210#
Weighted Strict Pullups - 5x3@65# (Pronated grip; 4 reps on last set)
Posting for Ginny...
ReplyDeleteNo squatting for me for a few days. Knee is being stupid.
Barbell Step ups w/ 95# to 20 inch box, 3 x 10
Alternating...
6 x 3 Weighted Pull Up 25#
6 x 3 Shoulder Press 85#
Mile Run
Class WOD
BHT
ReplyDelete1. 225, 235, 245, 235
2. A. 225
B. 20# DB (don't judge)
3. 135#, all sets complete. 6 Thruster, 4 Push Press. In hindsight, maybe should have switched it but it was good work regardless.
OCF Class WOD: "Annie" 7:36, all unbroken but done smooth and slow, not fast.
. Front Squat
ReplyDelete3 x 80% - 285, 3 x 85% - 305 , 2 x 2 90% - 320, 2 x 85% - 305
2A. Bench Press
6 x 1 @ 87% - 315
2B. Weighted Pull Up
6 x 3 @ HAP - 53lbs
3. Thruster/Push Press
EMOM for 10 minutes:
Alternate
Even: 4 or 6 Thrusters @ HAP - 4 @ 185
Odd: 4 or 6 Push Press @ HAP - 4 @ 185
Class WOD: JT - 10:08ish - Sucked