A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.
B.
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute…finishing at 45 seconds)
A. Bryan – 165#, 190#, 205#, 215#, 230#, 205#. Christy – 99#, 105#, 110#, 120#, 125#, 110#.
B. Bryan – even minutes 7 burpees. Christy – 65# front squats, 8 burpees (only 5 rds due to time for Christy).
A: 5×155# / 4×180 / 3×190 / 2×200 / 1×215 / 8×190
B: 6 FS 95# + 6 PU / 30 sec 45# DB Row (30 reps / 27 / 30 / 25 / 25 / 25 / 29 / 28)
A. Back Squat (-10% off posted – just in case)
5×205 / 4×245 / 3×265 / 2×285 / 1×305 / 8×265
B. Conditioning
EMOM5 – 5 UB Strict HSPU
75 Cal Row – 3:56
EMOM5 – 5 UB Strict HSPU
C. ROMWOD (20min)
A. 195/225/235/245/255/265 8×225
B. Odd – finished each round between :30-:32
Even – no rower so subbed burpees 12/11/11/11/11/11/12/12
285*5,325*4,350*3,370*2,395*1,335*8
18,15,16,12,11,11,9,10
Holy quads, really wanted to puke or die on this one
A) 215×5, 245×4, 265×3, 280×2, 300×1, 255×8
B) 85 total (12, 11, 10, 10, 9, 10, 10, 13)
A.185/215/225/275/315/365/275 didn’t have a good reference for max so went by feel will use 375 next time
B. Rx 97 total cals
Ran 3.5 miles prior spartan beast in Ohio next weekend
A. 180 / 210 / 225 / 240 /255 / 225 went off 280 max
B. As Rx. This hurt still recovering from a cold. Thought I was good until half way through. Total Cals 72
A. 5×175/4×205/3×215/2×230/1×245 then 8×215(80%) this is definitely a pr, but I have no idea what my previous 8rm may have been.
B. As Rx….FS/PU’s finished in ~30sec,
Cals rowed: 12/11/10/10/9/9/9/13
This hurt.
A: went off of 225 max
B: used 95# for front squat, and run vs row made apx 150m each time.
Tough in last 3 rds.
Ran 2 miles prior to wod. Trying to get those miles in…10k in 2 weeks:)