Tuesday, March 8, 2016

Wedensday March 9th 2016

Wednesday
A. Back Squat, work to a tough set of 5
B. Deadlift, work to a moderately tough single
C. Above Knee Hang Power Snatch, work to a moderately tough single
+
4 min AMRAP@ high effort
25 cal Rowing
25 Box Jump Overs @ 24”/20"
25 Shoulder to OH @ 95lbs/65lb
25 Wall Balls @ 20lb/14lb 
--rest 4 min 
4 min AMRAP @ high effort
15 Box jumps @ 24"/20"
15 Burpees to 6" OH 
15 Kb swings @ 32kg/24kg 
15 Thrusters @ 95lb/65lb 
--rest 4 min 
4 min AMRAP: 
20 C&J @ 135lb/95lb 
AMRAP Ring Muscle ups remaining time

3 comments:

  1. Gave it a go, mixed with some other work from my gym.

    Back squat: 205x5
    Deadlift: 265x1 went for a single pull 290, to drained couldn't lift. (PR 305)
    HPS: did not lift. Instead I did
    10min EMOM
    1. 7 hspu
    2. 4 ring muscle ups

    Metcon 3x4 min. went well, definitely makes you sprint through the work to fit it in the time!

    Good first day back from traveling.

    ReplyDelete
    Replies
    1. Good job Lexi, lots of travel mixed with 16.2 on Monday most likely wouldn't let you hit your previous 1rm. Great to have you aboard

      Delete
  2. 1-115kg
    2- 180kg
    3- 80kg

    Amrap - 7wb
    Amrap2 - 7 thruster
    Amrap 3 - 3mu

    ReplyDelete