Evening WOD
BB Gymnastics
1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.
changed 1RM of CNJ to 160 so 75%-85%(120#-135#)
120 13- 135 135 135
2a) 4X3 Clean Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec.
165/155
165/155
165/160
175/165
noticed that all the pulls drills online use a weight that is
way heavier than 1RM. Will have to try 120% of 1RM next time.
Conditioning
For time:
100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps
12:58. Tried 4 times to get UB DU but didn't get them all. On the 5th try, I just counted up to the required rep.
Strength
1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium, rest 45 sec.
GH raise, did 3 sets but didn't get to 10 reps. Did this without weight and my hamstrings were cramping up.
1b) 3X15 Reverse Hypers – medium, rest 45 sec.
GH raise, did 3 sets but didn't get to 10 reps. Did this without weight and my hamstrings were cramping up.
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