SWOD
ME
High Bar Back Squat w/ Pause (hard 2 count)
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets
SE
Weighted Kipping Pull ups (no butterfly)
Warm up sets: x3 x5
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minutes b/w sets
RE
DB Split Snatch (Single Arm)
Work sets: x12ea x12ea x12ea
Rest 1-2 minutes b/w sets
CWOD
Three rounds for time of:
20 Overhead Squats, 110#/77#
20 Knees to Elbows
Post all results to comments.
7 comments:
ME:
warm up:50/70/100
work:110/120/130/140x2 failed/135
weight in kilo's
SE:
used a 10kg vest.
4 sets of 8 reps each.
RE: used a 17kg dumbell
12 each arm x 3sets.
cwod: 9:09
ME:
warm up: 44x5 88x5 110x3 132x2
142 - 152 - 157 - 162(1) - 157
These were tough, technique-wise, and once again my left knee was annoyed. Time to hit the IT band routine again.
SE:
15# DB - 20# DB - 20# vest - 20# vest
RE:
40#
Probably could have done 45# on the right arm, but not the left. Lowering was the worst.
CWOD:
We switched it to 5 rounds of 10 jumping bar muscle-ups and 20 pulling squats. My IT band was cranking my left knee, so I took it easy on the first 2 rounds of squats, then subbed in some IT stretches and exercises. Now I know what I need to do with my morning mobility work.
HBBS w/pause
WU
154x5 198x3 220x2
WS
235,240,250,260,270
Pull Ups
Did Single Strict about 15
Shoulder Work, skipped snatches, shoulder hurt
High Bar Back Squat with pause:
125-132-137-142(fail on 2)-137(fail on 2) grr.
Worked kipping pull-ups:
8 attempts in 1:30 sec. each round
DB split snatch:
25# each side - pretty sure I could have gone heavier, but this is such an awkward move for me. Wanted to really work on doing it correctly.
high bar back squat with pause
110-120-125-130-140
db split snatch
30#
pullups
bodyweight-5#vest-5#vest-10#vest
bs: 180,185,190,195,200
pu: 25,25,25,30#
db ss: all with 50# db
grip was limiting factor
cwod: 18:10
OHS broken into 2 sets and im terrible at KTE
Weighted pullups:
70#x8
70#x8
70#x7
70#x7
DB Split snatch
70#x12 each
80#x12 each
90#x12 each (8,2,1,1)
WOD:
Rxd
5:52
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