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| After "The Quad" |
Strength
Snatch
3 x 80%, 2 x 85%, 1 x 90%, 1 x 95%, 3 x 3 80%
Clean & Jerk
2 x 80%, 2 x 85%, 3 x 1 90%, 2 x 85%, 2 x 2 80%
WOD
Class WOD
Conditioning
4 Min Tabata Row
Rest 4 Mins
Shuttles
4 sets of the following with 45 seconds rest in between:
For Time:
5-10 -15
Set up cones at 0, 10, and 15 yards. Run from start to 5 and back, then 10 and back, and then 15 and back. Time stops when you cross the start line.
Weighted Dips - 3x10@55#
ReplyDeleteHBBS - 5@165#, 4@195#, 3@225#, 2@260#, 1@295#, 1@315#, 1@320#, 1@325#(F)
DU Skill work
Snatch:
ReplyDelete3 x 120, 2x 125, 2 x 130, 1 x 135, 3 x 120
Class WOD:
8:46
Conditioning;
Tabata Row for Calories
I got to squat with weight for the first time this day in three to four weeks. Pretty pumped about it.
Strength
ReplyDeleteSnatch
3 x 80% - 205, 2 x 85% - 221 , 1 x 90% - 235, 1 x 95% - 245, 3 x 3 80% - 195
Clean & Jerk
2 x 80% - 255, 2 x 85% - 275, 3 x 1 90% - 285,295,305, 2 x 85% - 275, 2 x 2 80% - 255
WOD
Class WOD
5 rounds
7 dl
12 kbs
3 mu
7:12