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.
a. 56kg(6), 65(4), 69(2), 73(2), 77(1) max reps 6 @69kg
ReplyDeleteb. @40kg, could not DU to save my life this morning (Only completed 2 full sets)
Also did kipping pullups due to my neck
DeleteA)50.5, 57, 61, 65 69kg not feeling it this morning......
ReplyDeletevery stiff and sore max reps done at 50 x 8
B) G2O- 30kg
Strict Pull Ups
25 singles
A) 90,105,115,120,125 & 10@115
ReplyDeleteB) 0:42,0:38,0:36,0:35,0:35,0:37,0:42,0:48,0:42, max DU 75
A) 56, 65, 69, 73.5, 78
ReplyDelete10 @ 69
B) 40kg G2O, ring rows instead of pull ups :)
A) 80, 95, 105, 115, 125. And 7 @ 105 first squat session in awhile so went easy tonight.
ReplyDeleteB) 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.
(A) 77, 89, 95, 101, 107 then 7 @ 95kg
ReplyDelete(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
A) 62.5, 72, 77, 81.5, 86.5
ReplyDelete9 @77kg
B) 40kg G2O, Horizontal Rows instead of Pull ups
A)65, 75, 80, 85, 90kgs
ReplyDelete7x80kgs
B)55kgs g2o
half pullups on bar, half on rings.
C)1x80kg farmers carry 1x100kg farmers carry.
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