Tuesday 07292014

Jen and Evan
Jen and Evan

WOD

A. Back Squat 7×2 @ 85% with pause on 1st rep

B. 5 min AMRAP

7 pull ups

30 DU

-5 min rest

5 min AMRAP

10 Russian swings (1.5/1)

10 Wall balls (20/10)

 

SPORT

A. Back Squat 7×2 @85% 3 second pause on the first rep. ¬†Stand 10 seconds before 2nd rep. (4 Breaths)

B. 5 min AMRAP

7 C2B Pull-ups

30 DU

-5 min rest

5 Min AMRAP

10 American swings (1.5/1)

10 Wall Balls (20/14)

C. Extra Work:

15 min HS walk practice
3 x run (4 laps) go pretty hard on the first set and get faster each time.  

 

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4 Responses
  1. Crysta P

    A. 175# – love the low reps+ heavy weight
    B. 4+40 ( first 2 rounds red+green bands, rest green only/su’s)
    6+12 (1pood, 14#wb)

  2. Susan kian

    Sport:
    A. 5 @210 6th at 210 failed 2nd rep then did 2 at 205.
    B. 4 to 5 ..forgot to count. Go figure. No idea on the second one . Just kept moving.
    C. No time did a few steps
    D. Ran 4 laps right after WOD to keep heart rate up.

    Mobility

  3. Paul Bye

    A. 95-135-185-225-225-225-225-225-225. Pause on first rep made this a lot more challenging.
    B. First set 5 rounds + 9 (jumping pull-ups, as many DUs as I could get each round).
    Second set 5 rounds even (@1.5 pood American Swings first 2 rounds, Russian last 3, @20# wallballs)