For time:
10-9-8-7-6-5-4-3-2-1
Overhead Squat 135/95# MRX 95/65#
20-18-16-14-12-10-8-6-4-2
Pull-ups MRX Ring rows or jumping C2B pull-ups
For time:
10-9-8-7-6-5-4-3-2-1
Overhead Squat 135/95# MRX 95/65#
20-18-16-14-12-10-8-6-4-2
Pull-ups MRX Ring rows or jumping C2B pull-ups
3 OHS
85/95/105
WOD w/ 85#
17:07
OHS- 135,145,155
WOD @115, ring rows -14:12
Strength
3 @ 135, 155, f @ 175 (2)
WOD Rx’d
Cap (3/6 pull-ups at time)
3 sets of 3 OHS
105-125-145
WOD Rx
9:40
Home session
3 OHS from ground (every 90s to get more sets)
105-115-120-125-130
Wod rxd
10:02
UB
OHS
3@185,205,235
Wod RX
14:30
E3MOM: 3 sets of 3 OHS
3@135
3@155
3@175
Wod Rx’d
10:20
*everything unbroken
Strength: OHS 3-3-3 E3MOM
185-215-275(f)-255#
WOD: 19:16 Rx
15’ HSW
OHS (from the rack)
3@185#
3@205#
1@225#
E3MOM
WOD
As Rx’d
Everything unbroken with squat snatch into OHS sets.
Time: 10:48
Strength 6OHS 45# every 1:30
WOD with empty bar, 2x OHS reps (shoulder)15:01
Back Squat
3-3-3
275-295-315
Wod w/ 185# back squat from rack
18:28
Strength: 115/135/155
WOD MRx: 18:50
E3MOM: 3 sets of 3 OHS
3@135
3@165
3@185
Wod Rx’d
13:36
22 – 5’5 – 150lbs
Strength: Overhead Squat – snatch balance
185
205
225 (PR for 2 reps) (failed 3rd rep)
Wod Rx:
Time – 8:40
Unbroken on overhead
Split each set of pull-ups in 2 sets
Extra sesh:
30 min. EMOM
3 reps on each set per minute
10 sets total for each
Minute #1: close grip bench #225
Minute #2: strict RMU
Minute #3: strict narrow HSPU w/ 2 sec. hold at the bottom
WOD: mod
Sub back squat @ 165# for OHS
Pull-ups as written
14:14
OHS Strength
5×3@95-115-135-155-165
WOD w/ 115 and strict pull ups 10…1
-11:17
Strength
6@155-3@215 (late)
WOD RX’d
14:30
OHS 3-3-3
55-65-75
WOD MRx
15:49
OHS unbroken