Continue with your 21 Rep Maxes, when you fail move to 15's.
then...
With a running clock:
3 rds for time:
400 m run
14 dumbbell snatch (70/53)
7 bar muscle-ups
rest until clock on 25 minutes
250 double unders
25 squat clean (185/125)
rest until clock hits 50
4 rds of
15 calorie row
10 burpees over rower
5 jerks (185/125)
2 RDS:
ReplyDelete400m Row
50 Air Squats
then..
15-12-9
Deadlifts
Box Jumps
then..
2 RDS:
50 lunges
50 Kettlebell Swings
Aimee: 23:38 35# kb and 24" box
Jen: 25:40 plus 400m Run.. 35# 24"
Jenna: 29:43 18#, 20"
are you guys following the programming or just doing your own wods? just curious.....
ReplyDeleteMike. We have been following it as much as we can throughout the week but haven't had enough time for this one because of the holiday last weekend. We will be back on track this Saturday at 7am. I have been trying to post the additional work we do.
ReplyDeleteTue: 3:30pm
ReplyDeleteFront Squat 21RM
A 45-85-130 (15)
G 45-85-110 (15)
J 55-65-75 (11)
JT (15min limit)
A 15:47 RX
G 15:00 RX (finished 15 set)
J 16:41 (stink bugs, knees push- ups, standing dips)
Aimee 20:11, 40:13, 65:36 (3 Bar MU -scale)
ReplyDeleteALB 18:00, 42:49 #105 64:30 105#
Giulia 20:02 3 Bar MU blue band 45:06 66:30
Brian Rx 13:27 10:17 11:08
Alison 19:45, 13:25, 105# 65:49 105#