Every 3 minutes for 15
2 power cleans (115#)
RX’d. 115 felt good, probably could have done 120#.
Death by Power clean for 17 minutes; after yo cannot complete a minute of power cleans, do burpees
Score: 14 rounds +!0 reps @ 60% of 1 RM (75#)+33 burpees , RX’d. Need to retest 1RM- most people didn’t make it past 10-12 round, so I probably should have done 85#.
Strength Post WOD (For gym challenge)
5 RM for strict press (70#)
85% of 5RM, 3×5 (60#)
20 band pull aparts
10 bench press (65#)
100 hollow rocks for time (3:11)
No spot, could have gone higher for bench. Last 2 reps of strict press was UGLY as sin
Every 3 minutes for 12 minutes
5 snatches (55#)
15 pull ups
snatches, should have gone higher. these were touch and go and felt beautiful. pull ups were un broken first 3 rounds, then 10/5
Overhead squats (65#-RX)
time 5:57-RX. So slow. Should have been closer to low 5’s. Stupid OHS. I need to learn to really lock out.
3x Thacker Warmup
Triple under practice-i got a couple!!
Burgner front squats
10×3 @115#. These feel so much better pre WOD. Think there were 2 that I went forward on-the rest felt beautiful
Ab mat sit ups
Time-3:57, RX’d. This was stupid. i would have rather done 4×400 m sprints, or 3×3 mini AMRAP, 400 M sprints, Max rep push ups afterwards
Hang sntach-1×3 @ 45#, 1×3@55#, 3×3@60#, 3×2 @ 70#.
Need to not land so forward (Sometimes I jump forward). Coach said my speed looks good, the only thing is that shifting of weight towards toe.
3 Rounds for time
1a)3 snatch balance-55#, 65#, 70#
1b) 8 Behind the neck snatch push press-same weight
Should have gone higher. Was taking off the rack, I was tired, and got lazy.
Going to Vegas tonight-I MIGHT get up and run tomorrow at the hotel. If not, then sunday i’ll run and do a leg circuit our coach gave us as extra credit.