Friday, August 25, 2017

2017-08-25 WOD

WARM
std warmup
2 rounds
{
10 Goblet suqat 26#
plank hold while partner does same (~30s)
}
2 rounds
{
15 KBS 26#
10 lunges
}
2 rounds
{
10 KB push press
10 jumping squats
}
200m run

MAIN

A. 5-5-5 back squat clusters X 3. 20s/3min rest
warm: 5x45x 5x95, 5x135
main: 5.5.5 @ 155 x 3

B. 4 rounds, each for reps, 1 min rest b/t
{
40s row for cals, 20s rest
40s situps, 20s rest
40s benchpress for reps 135# (I scaled to 115#), 20s rest
}
reps:
1: 16, 26, 14
2: 15, 27, 12
3: 14, 26, 10
4: 15, 24, 8

C. HSPU skill work
4 rounds
{
2 HSPU
1 HSHold 20s
}

D. 3x TuckFrontLever

E. 3/arm OneArmChinup (assisted)


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