Function:
A) Back Squats – 5×5 @85%
B.) 4 rounds:
15 KB Push Press
10 Front Rack KB(35/26) lunges ->
15 Burpees
10 Front Rack KB lunges <-
Train:
A) Back Squats – 5×5 @ 85%
B.) 4 rounds:
15 STO (115/75)
10 Front Rack Barbell(115/75) lunges ->
15 Burpees
10 Front Rack Barbell lunges <-
Compete:
A1) Snatch – 5×1 @ 85%
A2) Back Squats – 5×5 @ 85%
B.) 4 rounds:
15 STO (155/105)
10 Front Rack Barbell lunges ->
15 Burpees
10 Front Rack Barbell lunges <-
-Results to comments!
A. 105
B. 14:43 This was really tough after 2 weeks off……had to drop the bar on the front squats after the 1st round. Feels great to be back though!
A. 150,160,170 done not feeling it today
B. 19:50 first 2 rounds @95 last 2 @75. Workouts today kicked my butt
A) 185
B) 16:09 @ 95
A. 95-105
B 14:47 with 2 white KB
A. 135-185-225-225-225 – the 225 felt heavy, stopped there
B. Started at 95, went to 75 after half a round. Went to 1 pood KB for last 2 sets of lunges. Time: 18:10
This workout kicked my butt. It was awful in a good way.
A. 185-225-235-235-235
B. 18:04, @95# STO, lunges. First round was 3 minutes, each round after that was about 1.5 minutes slower, last round was very slow! Very glad I didn’t try 115 like I was going to – that ranks among the 3 or 4 hardest workouts I’ve ever done at CFP.
A. 1 HSPU w/NO Mat 🙂
B. 18:24 with 85lbs.
Awesome WOD!!!!!!!!!!!!!!!!!!!!!