STRENGTH
A1. Back Squat, 5 x 5 (~70%), rest 10 seconds
A2. Pull-up, 5-10 x 5, rest 1-2 minutes
Notes: A1 and A2 are supersets – perform a set of 5 back squats and then perform 5-10 pull-ups (i.e. about 10 seconds of rest or “transition” time). Rest about 1-2 minutes after your set of pull-ups and repeat for a total of 5 sets. Pull-ups can be done however (kipping, strict, banded, ring rows, etc.), but must be performed in an unbroken set with good control so you are not approaching failure.
WOD
“Rhiannon”
AMRAP in 10 minutes of:
- Double-Unders
Compare to 5/6/13 and 11/3/10.
PRs all around for the 6am crew! Woo hoo!!
BS:120#
WOD: 103 (pr by 27! But, I still can’t string two together!)
strength: subbed deadlift for BS: 5×5 @ 135#, 5×5 ring rows with feet on 24″ box
WOD: 278…wohoo! 🙂
BS: 175#
WOD: 153
BS 205#
WOD 76
BS: 155
WOD: 199. Probably a PR but I’ve lost track.
Strength: 135# BS, 5 strict PUs
WOD: 584 (PR +27)
155#, 6 strict pull ups per round
540 (too many breaks)
215#
Strength 175#, 7
WOD 170
300#
693…(PR + 693)
BS: 80 kg
Pull ups: 5
WOD: 673, 3 shy of my PR, but 8 more than last year. Pull ups wrecked my forearms 😛
BS: 125
6 Pull Ups red band
WOD: 260 PR
BS: 225, 185, 185, 205, 205
PU: 10,10, 10, 8, 8
WOD: 535
BS: 135#
WOD: 388 (PR by 73)
BS: 225
WOD: 270 (rope broke!!)
BS: 135
PU: 5-6/ round
WOD: 259 @ 5:00
550. Give or take. 147 unbroken.
BS: 225, 185, 185, 205, 205
PU: 10,10, 10, 10, 8
577 on saturday (-3)
Saturday
Strength sets: 205 squats, 5 pullups per
Rhiannon: 264
BS: 185, 225, 225, 235, 235
PU: 5, 5, 5, 5, 5
Wod: somewhere around 125