Monday, March 23, 2015

MONDAY

Open WOD 15.4

(A) Back Squat
Set 1 - 6 reps @65%
Set 2 - 4 reps @75%
Set 3 - 2 reps @80%
Set 4 - 2 reps @85%
Set 5 - 1 rep @90%

Followed by
One set of
Max reps @ 80%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

(B) Every 90sec x 10
3 x G2O: 55/40/32
5 x Strict Pullups
15 x Double Unders

(C) 2 x 50m Farmer Carry (AHAP)
Recover One full minute between carries.

10 comments:

  1. a. 56kg(6), 65(4), 69(2), 73(2), 77(1) max reps 6 @69kg
    b. @40kg, could not DU to save my life this morning (Only completed 2 full sets)

    ReplyDelete
  2. A)50.5, 57, 61, 65 69kg not feeling it this morning......
    very stiff and sore max reps done at 50 x 8
    B) G2O- 30kg
    Strict Pull Ups
    25 singles

    ReplyDelete
  3. A) 90,105,115,120,125 & 10@115

    B) 0:42,0:38,0:36,0:35,0:35,0:37,0:42,0:48,0:42, max DU 75

    ReplyDelete
  4. A) 56, 65, 69, 73.5, 78
    10 @ 69

    B) 40kg G2O, ring rows instead of pull ups :)

    ReplyDelete
  5. A) 80, 95, 105, 115, 125. And 7 @ 105 first squat session in awhile so went easy tonight.
    B) Rx got through until the 7th round and pulled a calf muscle. Crossing I my fingers it's not too bad and I can still do the opens wod before cut off next week. Feels pretty average right now.

    ReplyDelete
  6. (A) 77, 89, 95, 101, 107 then 7 @ 95kg

    (B) Cleans @ 55kg instead of G2O
    2 rounds with 5 stricts
    Sat out a round
    2 rounds with 3 stricts
    1 round with 2 stricts
    4 rounds with 5 ring rows

    ReplyDelete
  7. A) 62.5, 72, 77, 81.5, 86.5
    9 @77kg
    B) 40kg G2O, Horizontal Rows instead of Pull ups

    ReplyDelete
  8. A)65, 75, 80, 85, 90kgs
    7x80kgs
    B)55kgs g2o
    half pullups on bar, half on rings.
    C)1x80kg farmers carry 1x100kg farmers carry.

    ReplyDelete
  9. A) 1×6 @ 97.5, 1×4 @ 112.5, 1×2 @ 120, 1×2 @ 127.5, 1×1 @ 135, then max set @120kg - 7 reps

    ReplyDelete