SWOD
ME
Snatch Pulls (make contact at the hip crease or the rep does not count)
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets
SE
Barbell Split Squats
Warm-up sets: x3-5 ea leading up to your work sets
Work sets: x6ea x6ea x6ea x6ea (sets across)
Rest time: 2.5 minutes b/w sets
RE
Wall Climbs - 7-10 reps
superset w/
Pull ups (kip up/5-10 sec negative down) - 12-17 reps
3 sets w/ 1 minute b/w sets
CWOD
Five rounds of:
250 meter row in 50 (Guys) / 57 (Gals) seconds or less
Scaled is 55/61 seconds
Rest 40 seconds b/w rounds. Three burpees for every second over the cut-off. Complete all burpees after the workout.
7 comments:
snatch pulls:
warm up:60,60,80
work: 100,120,125,126,127kg
barbell split squats:
40kgx3/ 60kgx5 each leg
(80kgx6)x2 /(90kgx6)x2 each leg.
wall climbs/pull ups w/neg.
7/12, 7/15, 7/14 reps.
cwod: yahoo. no burpees!
45.7/ 47.4/ 48.4/ 48.7/ 48.2 sec.
Wall climbs are not my favorite...
snatch pulls:
work: 95kg-100kg-105kg-105kg-105kg
Felt that with heavier load form and technique will break.
barbell split squats:
4x6(ea)x70kg
wall climbs/pull ups. (5 sec neg)
5/7,5/6,5/5
Again this one beat me hard.
cwod:
25 Russian KB deep swing 24kg in 50 sec, 5 rds. no burpees.
ME
Snatch Pulls
Warm-up sets: 115x5 135x3 155x2
I did not even try heavy! My form is terrible on this lift!
SE
Barbell Split Squats
Warm-up sets: 115lbs
Work sets: 165x6ea 165x6ea 165x6ea 165x6ea
RE
Wall Climbs - 7reps
superset w/Pull ups (kip up/5sec negative down) - 12reps
CWOD
Five rounds of:
50 Double Unders
rest 30sec
Snatch Pulls
WU 5x110 3x132 2x154
WS 198,108,118,123,133
Barbell Split Squat
WU 5x132 3x154 2x198
WS 198 Across
Shoulder wasn't feeling up to wall climbs and pull ups, did one set and called it.
snatch pills 33,53,63 worksets 63,73,77,87,93 barbell split squats 99# wall climbs 7, pullups 12
snatch pulls
53/77/87
split squat
forgot my first weights but I ended up with 83#
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