3 RFT
10 SDLHP 95/135 45lbs felt good.
10 Pistol Squats ( each leg) bench. left leg so much weaker then right. going on the goal list.
10 Renegade Rows 20/30 (each arm) 12lbs. not bad.
time 8:49
e.c. 1800m row. 10min
friday
0
4-5 RNDS (stopping point is 25 min)
2×200 (30 sec rest)
1×400 (1min rest)
I did 4 rounds.
50 DUBS
20 Snatches 65/95lb 15lbs
15 Toes to Bar ktes
40 DUBS
20 Power Snatches 65/95lb
15 KTE’S
30 DUBS
20 HPS 65/95LB
15 V-Ups
I barely remember. I was super tired but for some crazy reason decided I should join in. Dubs started getting better the last set. KTE’s are getting better. Almost can get two T2B. V-Ups felt nasty. Snatches were a crap shot. Tried to do all unbroken. Can not remember the outcome.
5 RFT
400M Run felt slow minus the last one. left knee sore.
15 D/L 155/225lb 75lbs (the weight kept changing every time i came in. this is what was on the board) i want to be good at dead lifts but i have such a hard time keeping my but down and chest up.
time 21:12
75 total deadlifts
3 rds of Cindy ( 5 Pull ups-10 Push ups-15 Air Squats) blue band
10 Cleans 95/135 35lbs (well tried 40lbs was not happening.)
3 Rds of Cindy
8 Cleans 95/135
3 Rds of Cindy
6 Cleans 95/135
3 Rds of Cindy
4 Cleans 95/135
time 30:07
total: 60 pull ups, 120 push ups, 180 air squats
Amrap in 15 minutes
2 Muscle ups(6 pullups/6 dips) blue band (red band for first dips)
4 Snatch 95/135 25lbs
6 SDLHP 95/135 40lbs
5 rounds everything felt good. missed a few snatches not squatting low enough.
Endurance WOD
“Tag Team” (partner work)
3 x 400
4 x 200
3 x 400
all 400 under 2:20!
4 RFT
400M Run
10 Hang Power Clean 105/155 40lbs
15 10 Burpees
20 10 Box Jumps Step Ups 20/24
after first few burpees my legs were not having it. i modified it. i like to wod after e-wod but i have been really trying to give it my all there and its getting harder and harder to scarp anything together when the wod rolls around.
hang power cleans felt good minus the feelings in my knees but my elbows felt fast.
