Reminder: PERFORMANCE CHALLENGE is next Monday! Practice your double unders and make sure you have the other skills down. $180 + free month of membership + VIP cubby in the prize basket!
Strength
3-3-3-3-3 Shoulder Press (80% of Max) Compare to 10/21.
WOD
8 Minute AMRAP of
- 10 Dumbell Hang Squat Cleans (40% of Max Thruster)
- 5 Ring Dips
42×3, 37×2, 6 rounds
12# dumbell, box dips instead of ring dips
Shoulder Press: 89 x 5
DB Hang Squat Cleans / Ring Dips: 5 Rounds
Forgot to mention: 25# dumbbell for the hang squat cleans.
Shoulder Press: 50 (3×3), 55 (3×1), 60 (3×1)
WOD: 8 rounds (minus 4 ring dips) using the 10# dumbell
SP: 135 x 5
metcon (6 min): 7 rounds @ 40# dbs
SP: 8-8-8-8-8 @82#
WOD: 7 rounds @ 35#
SP: 121×5
WOD: 7 rounds + 2 SC @ 25’s
SP: 50-50-55-50-50
Thanks for helping me work on my form, Francesco. One day I’ll make you proud.
WOD: 7 rounds + 1 HSC (10#)
116 #
94-94-99-94-94
6rds+HSC+1RD 25lbs
45#x5
6 rounds + squats + 1 ring hold (15# dbs)
121 x 4, 7 rnds 10SC, 3 RD’s, 30#s
SP: 72, 77, 77, 77, 77
7 rnds + 2 sc’s (20#)
82, 89,89,89,89
7 rnds and 8sc’s (25#)
have some tendinitis so no pressing for me…
back squat 5*5 #157 trying to get FROM
300 doubleunders for time: 5:18