(A) 1a - Back Squat - 1x10 @60% - 1x8 @70% - 1x6 @75% - 1x4 @80%
1b - Front Squat - 1x5 @ 60% - 2x5 @70%
(B) 5 Rounds
10 Alternating DB Snatch (5 each arm) 70lb/45lb
5 Strict Unbroken Pullups (Weighted)
(C) ME Unbroken Hang Power Clean
1 set HPC of 75% 1rm of Power Clean
You get 1 attempt & your heels can NOT go wider than your hips upon receiving the bar & no pausing between reps.
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*We are going to run with a theme this week of daily quotes courtesy of Lab Rat John Wells AKA - Old Bull.
You are never a loser until you quit trying.
Mike Ditka
1a 91,105,112.5,121
ReplyDelete1b 81,91
wod
9min amrap
3 muscle ups
6 thrusters 60kg
6+1 haven't done muscle ups for months and struggled a bit.
rowing
3rounds
max speed
2mins active recovery (ie rowing at slow pace)
max speed 1.13/500m
Squats same as Dan.
ReplyDeleteWOD:
9min AMRAP
- 3 MU
- 6 thrusters 60kg
Score: 7+2
Back Squat: 95, 108, 116, 123
ReplyDeleteFront Squat: 86, 96
WOD: 8.55
9 Hang Power Cleans @ 75kgs
BS: 60,70,75,80
ReplyDeleteFS: 50,60,65
WOD: 8.45 45lb DB
12 HPC @ 40kgs
AND FOR A LITTLE FUN
5 HPC AT 50kgS
AM-Back Squats 93, 108, 116, 124 Muscle Ups Between 1,1,1,1,2
ReplyDeleteFront Squats 66, 77, 77 TTB between best set 14
PM-Strict Pullups @ Bodyweight 5 x 3 then Team version of Part B with Brett at CFS. 5 rounds each of 10Kb Snatch @ 32kg whilst partner holds chin over pull-up bar. The holds were much harder then i thought they would be. 9:57 mins
Part C @ 84kg 8 reps
1a- 58, 68, 73, 78 x 1, 78 x 1, 73 x 2. Ran 14kms on Sunday, legs just couldnt do it!
ReplyDelete1b - 60kg x 5, 60kg x 5 - thats all I had in me.
Warming up I hit myself in the head with a 35kg dumbell, silly me! Sat out the WOD.
35lb, not kg, ha!
ReplyDeleteBack Squat:
ReplyDelete10 @ 51kg
8 @ 60kg
6 @ 64kg
4 @ 68kg
Front Squat:
5 @ 42kg
5 @ 49kg (2 sets)
HPC: 13 @ 45kg