A. Split Jerk; build to a moderate/ tough single (go by feel)
B. Seated DB Press; 12-10-8-6; rest 90-120s
C. Front Rack Carry; 80-100m UB x4 sets; rest as needed
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60 second Airdyne for max cals
HPA-Blue
A. Push Press. Push Jerk. Split Jerk, Work to a tough set from the blocks
B. Deficit HSPU 3 reps OTM for 10 min
* No HSPU work Negatives every 90 seconds for 8-10 sets
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For Time:
30-20-10
Row Cals
Row Cals
KBS 32/24
Burpee ( no jump at top, come to a full stand)
Snatch (mod) - Split jerk (tech) vertical Strength
A. Snatch balance, 2 moderate reps every minute x 10 sets
B. split jerk, 2-2-2-2-1-1-1-1 rest 1m10 bw sets
C. Seated btn strict press @21X1, build to 3rm
D. Hollow body hold, :15 every :30 x 10 sets
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A) 225#, no reset once I grab the bar I completed all three movements.
*pretty about this complex. Finish at 96% of my 1rm push press.
*considering on how I'm feeling from this cold weather and traveling I'll take it. I have adjusted well at all.
B) Completed as Rx'd w/4 1/2" deficit
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12:27, tough one, I had a hard time breathing and getting through this. Hats off to those who train in this cold weather. Getting warm and staying warm through up to the Metcon was tough
A 265
ReplyDeleteB 55,60,65,70
C 135
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39 cal
Gold
ReplyDeleteA) 265
B) 35, 45, 45, 45
C) 135, 155X3
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Gym Christmas WOD
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31 Cal
Blue
ReplyDeleteA) 215#. 10# PR on push press. My push jerk still sucks but I got through the complex ok
B) complete at 8" deficit.
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9:27. Picked a good pace and got through everything w/o breaking
Blue
ReplyDeleteA. 175
B. 6"x8, 7"x2
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11:30