Workout of the Day
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A.
Back Squat
*Set 1 – 10 reps @ 65-70%
*Set 2 – 8 reps @ 70-75%
*Set 3 – 6 reps @ 75-80%
Rest 2-3 minutes between sets.
B.
Three rounds for time of:
Run 800 Meters
10 Squat Snatches
15 Chest-to-Bar Pull-Ups
40-49
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– 135/95 lbs
50-54 – 115/75 lbs
55+ – 95/65 lbs
A. 135/155/165
B. 10:10/10:04/10:17
160/175/185. They felt good today
22:41. The last run was tough! Great WOD!
A. 135/155/170. Just happy I could squat today! I only went to parallel since below that is when I feel my back tighten.
B. 23:47. Power snatch. Happy to get through all the snatches RX, slow as they were. Run was la-dee-da, I need to get off that rower and run more! Chest to bar felt strong 10/5 each round. All these movements I need to work on and get better at, therefore good programming for me today!
A) 135/150/170 sore hams and tight hips today.
B) 23:25 – probably could have pushed the run a little more, but haven’t run in a looooong time. Still struggling with C2B. Went 8/4/3, 7/4/4. 6,3,3,2,1 Eeks!
A. 225/245/265
B. 24:30 @ 115 mostly ps+ohs
A- 225, 255, 275
B. 21:05 Rx made sure all reps were good reps on squat snatch- took about 4 min longer than I thought- howling wind up here, I am trying to blame that.
Right knee sore today. Going to pass on squats and squat snatches. Air Assualt for 40 min with HR>140. Practice C2B’s. 3 sets of 15.