STRENGTH
Push Press, 1-1-1-1-1 up to 90-95%, rest 1-2 minutes between sets
WOD
Level 1
20-15-10 Reps of Each For Time:
- Burpee Box Step Up (18/12)
- Dumbbell Snatch
Level 2
30-20-10 Reps of Each For Time:
- Burpee Box Jump w/ Step Down (24/20)
- Dumbbell Snatch (55/35)
Notes: For Db snatch, it’s total reps (i.e. 15/side, 10/side, 5/side). Does not need to be alternating reps, but Db must touch floor between each rep.
PP: 145
WOD: 9:29 @ 50 (season change air intake issues..)
PP: 4rds @ 115#, 1 @ 120#
WOD: 9:45 Lvl 1.5 (Lvl 1 reps, 20″ box, 40# dbl)
PP: 105#
WOD: 11:22rx
PP: 90# (PR)
WOD: 10:14 w/ 30# db
185
8:30
Bench- 87#
WOD- 8:17 w/ 25# DB and step up, step down BJ’s
(sore back)
PP: 155
WOD: 10:36 (?)
PP: 100
WOD: 10:37 Rx
Second time using the 35# DB.
9:07
no push press
9:53 (30-20-10 bbj, 20-16-10 snatch)
Push Press: 53kg
WOD 11:19 @45#
PP: 115
WOD: 8:15
PP: 185 x 2, 195 x 2, 200 x 1
WOD: 10:53 rx
PP: 225# x 4
WOD: 7:04 rx
Saturday 9/27 make up (15 mins after Monday’s):
15-12-9
burpee box jump
db snatch @ 35#
ab mat sit up
4:51