Back Squats
5×5 (P)
70-75-80-85-90 (easy, 95 next)
5×10 (C)
@ 55kg (57.5kg next)
Back Squats
5×5 (P)
70-75-80-85-90 (easy, 95 next)
5×10 (C)
@ 55kg (57.5kg next)
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p90X Shoulders & Arm
with JH
“Gallant”
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
54:02
Compared to:
http://www.pengjoonblog.com/hero-wod/wod072013/
51:42
Back Squats
Pyramid Back Squats
12-8-6-4-2-1-4-6-8-12
50-70-80-85-90-105(PR)-85-80-70-50kg
Felt sluggish today but it is these days makes all the difference
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Back Squats
7×3 (P)
70-75-80-85-90-95-100(1)
3×15 (C)
@ 50kg
500m Row
2:07
http://optexperience.com/july-8-2014/
Being 7/8/14
A. behind the neck snatch grip SJ build to a tough single from blocks
30kgx5
35kgx3
40kgx1
B. segmented snatch grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5
40,50,55,60,65kg
C. emom – PS TnG x 4 heavy you pick and stay with that weight – 5mins
30kg
+
12mins 80-90% effort
FW 50m 100/70#/hand
4 burpee box jump sd 36/30″
HS walk 10ft or 2 wall walks
2R
Farmers Walk @ 50lbs
Box Jump @ 24″
Sub HS Walk with 4 Burpees
Notes:
– pull from a rack if no blocks
– build per set on seg sn grip DL
– pick a weight that will be challenging over time
– grinder pace on 12min work
Back Squats
5×5 (P)
70-75-80-85-90
5×10(C)
@55kg
Being 7/7/14
10min amrap 90% effort pacing
increase by 3 reps every round
3 wall balls 20# 10′ target
3 KBS russian 1.5/1pd
3 burpees
6
6
6
….
12+10
Chelsea
30 Minutes EMOM
5 Pull-ups
10 Push-ups
15 Squats
18R
Missed Rounds: 8,11,13,15,17,19,21,23,25,27,29