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.
-Results to comments.
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)
Sport:
A. All sets @ 210
B. 5+5
5+8
C. Done
D. Done 2:49, 2:52, 2:49
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
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)