Fitness:
A.) Back Squats – 9×7
B.) For time:
500 Single Unders
EMOM 3 GI Jane
Perform:
A.) Back Squats – 9×10
B.) For time:
250 DU
EMOM 3 GI Jane
Compete:
A.) Back Squats – 10×10
* try to add 5-10lbs from last week
B.) For time:
500 DU
EMOM 2-3 muscle ups
A1.) Clean and Jerk – 15 min.
Results to comments!
Did 9×10 back squats at 85# for the first 5 sets, 90# for the next 2, and 95# for the last 2. Feels good!!
Did 500 singles with 3 GI Janes EMOM for 4:50.
Great day!!
Competitors:
A. 10×10 BS: 135-135-145-145-155-155-160-160-165-165
B. 500 DU’s with 3 C2B EMOM
7:54
Performance
A. BS 135×1, 145×3, 155×5
B. 5:59, mixed SU/DU (500 total “twirls”), jumping pull-ups on G.I. Janes
Competitors: am class
A. 10×10 BS: 125-125-145-145-155-155-155-155-145-155
B. 500 DU’s with 3 C2B EMOM not sure on the time
Home WOD:
Part-1
S1: 10*10 Air Squats
S2: 10*30 sec HandStand Hold
Part-2
S1: 10*10 Burpees
s2: 10*10 Pull-ups