Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
A.
In 15 minutes, build to a heavy Front Squat
B.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 60%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 85%
C.
Three rounds for time of:
30/25 Calories of Assault Bike
8 Front Squats
(barbell is taken from the floor)
35-49: 205/155 lbs
50-54: 185/135 lbs
55+:
155/115 lbs
Note:
Go by feel with this session. If your body is feeling good then hit this hard with intensity. If you feel a little run down then lower the intensity and/or weight.
D.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed
A. 335
B. 225-260
C. 8:45. Gave myself 100’ of transition between the two, and I think it actually helped.
A. 300
B. 175 – 215
C. 9:58
D. 100# db
Nice work Matt and good learning about being more aggressive!
A: 320
B: 255
C: 6:45 thought this was going to be tougher than it was on the fs. could have gone a little harder on the ad in hindsight.
Good to know and great time!
A. 205
B.105/115/125
C. 11:24
did group WOD 5 rounds
400m run with Box jump over(48″) more like crawl up and overs and HSPU. 16:43
Fun Litsa! Now rest cause that was a lot of conditioning today!