Tuesday, March 7, 2017

2017-03-07 WOD

WARM
std warmup
2 rounds
{
10 goblet squat  53#
30s plank hold
}
2 rounds
{
10 one legged deadlift 53#
10 air squat
}
15 KBS 53#

MAIN

A. 5x8 deadlift, increment from last week 5-10#
warm: 5x135, 5x185
main: 5x8 @ 225#

B. (superset w above)
5x6 one legged deadlift 53#

C. 10 min AMRAP
{
5 Hang Power Snatch 95# (Rx was 115)
10 Front Rack Lunge 95#
}
5 rounds plus 3 snatches

I added:

D. 5 rounds, not for time
{
10 GHD situp
10 pushup
1 HSHold ~ 20s
}

E. MU work
1 kipping MU
4 attempts at strict, all failed

F. (later) 50 pushups to finish 100 pushups, day 47

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