Open WOD domination
Fitness
A1. Back Squats – 3 x 10
A2. Pull-overs – 1 x 20
A3. RDL – 1 x 15
B. 5 Rounds AFAP
10 x Box Jumps (with step downs)
15 x Push Press
60 x Single-unders
1 Min Rest after each round
Performance
A1. Back Squats – 3 x 5
A2. Pull-overs – 1 x 20
A3. RDL – 1 x 15
B. 5 Rounds AFAP
10 x Box Jump Overs @ 24inch/20inch
15 x Push Jerks @ 95lb/65lb
30 x Double-unders
1 Min Rest after each round
Sport
A1. Back Squats – 5 x 2 @ 90% w/2 Min Rest
A2. Pull-overs – 1 x 20
A3. RDL – 1 x 15
B. 5 Rounds AFAP
12 x Box Jump Overs @ 24inch/20inch
17 x Push Jerks @ 115lb/85lb
50 x UB Double-unders
1 Min Rest after each round
Optional Accessory
Skill
4 Rounds NFT
20 x Alternating Pistols
7 x Muscle-up Progressions
-Post results under comments
A1.) 315 x 5, 345 x 5, 375 x 5
A2.) Done
A3.) Done
B.) 13:10…Started w/ dubs, then switched to singles. Wasn’t hitting the dubs.
Endurance WOD; :45 work/2:00 rest, :45 work/1:45 rest, :45 work,/1:30 rest ….:45 work/:15 rest, :45 work. 204-220m per round
A1. 95,145.165,195(pr)
A2. 55
A3. 1115
B. 24:26 Sport
Partner workout was fun. We should do these more often. BS at 165 or 175. Pullovers 35lbs, rDL @ 125. For the workout…still working on double under rhythm. Not unbroken but some sets were better than others. Started with push jerk at 85 but decided to switch to deadlift after 1st set because my right shoulder was a little tight so i decided to rest it until it is not so sore so not to aggravate it.
A1: up to 145#
A2: 45#
A3: 145#
B: Performance, partner work out with David, 18:19, @ 65# and burpees
Oly class
Sport:
A1. BS@ 165#
A2. Pull overs @ 35#
A3. RDL @ 125#
B. 17:50 (with my fabulous partner Susan. Subbed 25 abmat sit ups for dubs).