Conditioning:
WOD 1:
50 Pull-ups
For Time
…Rest 2 minutes
WOD 2:
100 Double Unders
For Time
…Rest 2 minutes
“WOD 3”
Row 250m
25 Snatches (75/53)
25 Kettlebell Swings (53/35)
25 Overhead Squats (75/53)
25 Box Jumps (20″)
25 Sumo Deadlift High-Pulls (75/53)
25 Wall-Ball Shots (20/14) @ (10/9′)
25 Thrusters (75/53)
Row 250m
For Time
Compare WOD 3 to Tuesday, 01 March 2016
Flexibility:
10 Sit-ups to Straddle
Right Side Straddle – 1:00
Left Side Straddle – 1:00
Middle Straddle – 1:00
First Rib Mobilization – 1:00/side
Banded Olympic Wall Squat – 2:00
Post times and experiences to comments
PLU always need work
45# snatches/OHS wiped me out
Dropped weight to ~22# (whatever V had loaded on her bar) for sumo and thrusters
17:??
Wod 1: 1:44 Rx
Wod 2: 1:59 Rx (gotta work on this)
Wod 3: 1 RM BSQ from yesterday. 365# (10# PR) with big Dave watching for depth.
WOD 1: 3:51 rx
WOD 2: 1:31 rx
WOD 3: 17:56 rx
T.
Wod 1. 3:22.
Wod 2. 1:04
Wod 3. 15:31
D.
Wod 1. 2:35. Got 36 unbroken Pr by 9.
Wod 2. 1:50.
Did some rowing sprints with BW. Back is better but not great.
Wod 3: 12:45rx
SWOD:
7×1 snatches upt to 85%
7×1 C and J up to 85%
4×3 PJ up to 85%
4×3 BS up to 90%
DONE, tired, going to bed….