Please note: If you performed Murph, skip Part A and work on gymnastic goats or 20 minutes of easy aerobic work.
Fitness
A. Establish a 5RM Back Squat then perform:
3 Sets of 5 Reps of A @ -10lb-30lb w/3 Min Rest
B. 3 Rounds AFAP
20 x Russian Swings
30 x Double-unders (3:1)
Performance
A. Establish a 5RM Back Squat then perform:
3 Sets of 5 Reps of A @ -10lb-30lb w/3 Min Rest
B. 3 Rounds AFAP
10 x Power Cleans @ 135lb/95lb
30 x Double-unders (3:1)
-Post results under comments
A. 95,115,135,155,175
B. 5:08 Rx
A. 205 then 185
B. 3:43 @105
C. 85 95 105 115 125 140
D. Abs done
Performance
A. 135-155-185 -> 185-185-185
B. 5:07, @125# PC, 1 round 30x DU (which takes well over 90 jumps to get for me), then 2 rounds 90x SU.
A. Michael’s version of aerobic work.
B. 4:17 85#. Singles 3:1.
Pre-wod 22 inch box jump! 🙂 Everyone said to not think about it just jump, so I did! Thanks ladies!
A. 85#; then went down to 75#. Worked on form. Thanks Bryce for the tips!
B. 5:02 PC @50# (should have done 55#), 30 situps per round for total of 90
Sport:
A. 215. Deload 3×5 @ 195
B. 4:52 @ 95# PS
C. 95-105-115-125-135-145-155-165
D. Done
Performance:
A. 125 5 RM, then 3×5 @ 115
B. 4:59 @ 55#, DUs
Fun to work out with the lady crew!
A. Worked up to 195 then did sets @ 175
B. 6:11, PC @ 135, could not get my DU rhythm first round ended up doing SU, then 2nd & 3rd was able to complete DU’s.
A. 135, 225, 235
225×5 for 3 sets
B. 4:35 – only used 95 lbs for PC and did SU’s. Wanted to see how my left elbow / arm responded to PC’s. I liked this workout!