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| The Hulk's Girlfriend...Pushin' It |
Strength
Back Squat
3 x 80%, 3 x 85%, 2 x 90%, 1 x 95%, 1 x 100%, 3 x 85%, 2 x 3 80%
2A. Deficit Deadlift
5 x 3 TnG reps @ HAP
2B. 5 x 1 Minute Tabata Battling Rope
3A. Glute Ham Raise
3 x 10
3B. Rope Climb
3 x 1
3C.GHD sit ups
3 x 10
3D. Rope Climb
3C.GHD sit ups
3 x 10
3D. Rope Climb
3 x 1
Move from GHD to rope transition time is your rest time
Lunch Work--
ReplyDeleteWeighted Strict Dip - 5@Unweighted, 4@30#, 3@50#, 2@70#, 1@90#, 1@100#, 1@110#, 1@120#, 1@130# (30# PR; hadn't tested it in awhile though, obviously)
Will do Oly and Metcon Work at OKC tonight.
Power Clean + Jerk (TnG) - 3+1@135#, 3+1@155#, 3+1@175#, 3+1@195#, 3+1@205#, 3+1@215#, 1@225#
ReplyDeleteHOA Movement WOD with The Rauhser - 5 rds of "You go, I go": 5 C&J 165#/105#, 10 TTB, 15 Hand Release Pushups.
--13 min-ish