Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3
Strength:
Box Squat (w/ Chains) - Find your 3 Rep Max
WOD:
(Courtesy of Strong Island S&C)
12 min AMRAP
- 15 Squat Jumps
- 5 Hang Power Cleans, 135 lbs
- 5 Thrusters, 135 lbs
Post weights and time to comments.
4 comments:
WOD
-6 rds as Rx
Alex, this is not something you do to your friends. 135# got heavy quick and my legs aren't working right anymore.
I'm gonna have to do the strength and skill work at a later date. My platform was drying today.
WOD -4 rounds as RX 11:00
i agree with garrett and the running youve been posting has been killer on my legs..i guess i just need more work!
Strength:
Back Squat - 1 x 3 x 104,5 kg
WOD:
scaled to 56,5 kg
Completed 4 rounds in 11:30. That was fun, in a painful, sweaty way!
STRENGTH
-295# w/o chains
SKILL WORK
-115#
-115#
-125#
*split Jerk (snatch grip)
-125#
WOD
5 Thrusters @ 95#
5 Bent over row @ 95#
5 Pull ups
AMRAP in 3 min followed by a 2 min rest
repeat for a total of 4 cycles: 12rds.
*I have to cross the yard to my pull up bar, a good 20m away from my platform. I think I may have been able to squeeze in a 4th round here and there if my pull up bar were closer to me. I always finished the 3rd rnd with 20-30 secs remaining. oh well, still a pretty good workout.
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