For time:
100 Overhead squats 115/80# Rx+135/95# MRX 95/65#
– Every 1:00 starting at :00, perform 15 double-unders.
– No racks. The bar comes from the floor.
For time:
100 Overhead squats 115/80# Rx+135/95# MRX 95/65#
– Every 1:00 starting at :00, perform 15 double-unders.
– No racks. The bar comes from the floor.
Strength
75-95-115-95
WOD w/95
14:26
WOS 65lb
12:30
65-85-95
RX 9:22
WOD @ 75#
Dubs as written
14:58
65-75-95
WOD Rx
9:28
E3MOM: tempo OHS. 3 sec hold at top/3 sec down/3 sec hold at bottom
5@Barbell
4@95
3@115
Wod w/95#
9:48
E3MOM: tempo OHS. 3 sec hold at top/3 sec down/3 sec hold at bottom
5@Barbell
4@75
3@95
then
7@95 with no tempo
WOD
With 95#
Double unders with beaded rope (unbroken until last rep on final round)
Sets were as follows
13-26-35-45-55-65-75-85-95-100
Time: 9:32
E3MOM: tempo OHS. 3 sec hold at top/3 sec down/3 sec hold at bottom
5@Barbell
4@95
3@115
Wod w/95#
9:53
E3MOM: tempo Back Squat. 3 sec hold at top/3 sec down/3 sec hold at bottom
5@185
4@185
3@185
Wod w/ 155# BS from floor & 3 burpees
84 reps at cap.
13:54 @95
Tempo OHS: 95-115-135
WOD: Sets of 5 pause OHS @ 115
Bike for 30 secs
4-5 rounds
This is coming off Rim 2 Rim at the Grand Canyon with Trevor, Chase and Nick. What an experience. If you haven’t done it, do it.
Subbed back rack lunges for ohs, single unders
45#
8:36
3MOM tempo OHS
5 w/ empty BB, 4 w/ 55#, 3 w/ 65#
7 reps w/ 75#
WOD MRX 65#
12:37
4 mile run
E3MOM: tempo OHS. 3 sec hold at top/3 sec down/3 sec hold at bottom
65-85-95
Wod as rxd
10:38
Sets 12 x1 then 11’s, last round BB slipped out hands so did 10 then 1 single for next round
22 – 5’5 – 150lbs
E3MOM: tempo OHS. 3 sec hold at top/3 sec down/3 sec hold at bottom
5@55
4@95
3@125
then
7@95 with no tempo
WOD: With 95#: Time: 6:56
(Finally went good on the rope!!!)
(Last set on the squats: seeing stars, almost blacked out!)
Did some power cleans right after wod up to 225#
Felt light!!!