Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2
Strength:
Bench Press (w/ Chains) - Set a new 5 Rep Max
WOD:
- 21 SDHP, 95 lbs
- 21 Push Presses, 95 lbs
- Run 400 meters
- 15 SDHP, 95 lbs
- 15 Push Presses, 95 lbs
- Run 200 meters
- 9 SDHP, 95 lbs
- 9 Push Presses, 95 lbs
- Run 400 meters
Post weights and time to comments.
3 comments:
STRENGTH
-Bench Press 5X5
-185#,195#,205#,215#
*Haven't bought chains yet.
SKILL WORK
-95#
-185#
WOD
-As RX in 11.11
*I haven't measured my 200m or 400m distances, but they look right. Except half of my 400m is uphill.
Skill Work:
- 2 PosSnatch - 32,5 kg
- Split Jerk - 58,5 kg
Strength:
Bench Press - 1 x 5 x 51,5 kg
WOD:
- 21 SDHP, 42,5 kg
- 21 Push Presses, 42,5 kg
- 20 Burpees
- 15 SDHP, 42,5 kg
- 15 Push Presses, 42,5 kg
- 10 Burpees
- 9 SDHP, 42,5 kg
- 9 Push Presses, 42,5 kg
- 20 Burpees
Time: 20:09
Garrote, your an animal! I was so proud of my WOD time, until I saw your time... :)
Zorg,
Thanks but that's an awesome time for replacing the running with 50 burpees! My lungs feel like they're turning inside out after only 15, Good job.
I've noticed your getting faster and stronger with Alex' programming, keep it up.
-Garrett
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