Fitness
A. EMOM – 10 Mins
Even – 10 x Heavy Goblet Squats
Odd – 10 x Heavy Russian Swings
B. 10 Min AMRAP
10 x Box Step-ups
10 x Wallballs
Performance
A. EMOM – 10 Mins
1 x Clean&Jerk
B. 10 Min AMRAP
10 x Box Jumps @ 24inch/20inch (Step down)
10 x Wallballs @ 20lb/14lb
-Post results under comments
A. worked up to 205lbs (missed the jerk on the last round)
B. 12 rds
Sweet programming coach!
A. 85lbs
B. 7 rds
Happy Friday!
Performance:
A. Worked up to 90#. Went slow. Really sore and tired today.
B. 6 Rounds: 20″ and 10# wall ball
It was a really off day for me. Hoping to get recharged over the weekend and come back strong.
Can’t do much with my arm the next few days, so had to make some adjustments
A.Even Min 10 RDL @ 20kg
Odd Min 20 Sit-ups
B. 10+1 (step-ups @20 inches and air squats)
A. 135
B. 8+17
A: 1 set @ 65, 8 sets @ 70, 1 set @ 75
B: 8+10
65-70# C&J
9+5 WOD 14# wall ball 18 in step ups.
A. 85#
B. 7 + 2 Rx
Performance
A. 65lbs (did power C&J to limit ROM).
B. 10+15 (did not go low on the wallballs to limit ROM but did use the 20lbs ball, stepped up and down for box jumps, used 24″ box)
Hip still feels good. Might try opening up the ROM a bit next week while keeping weight low. Lower back is still sore from Wednesday’s Russian swings, but the good kind of sore. 🙂