Strength: Back Squat 3-3-3-3-3 increase load over each set.
Conditioning: Reps of 20-15-10-5 for time:
- Wall Ball shots (20/14#)
- Sit Ups
- Box Jumps (24/20")
Post weights and times to comments.
AND, If you are doing the nutrition challenge,
then this will be your workouts for the day:
- 2K Row for time
- Push Press, find 3 RM
- As many rounds in 7:00:
7 Thrusters (45/ 35#)
7 Burpees
Take as much rest as needed between workouts. At least 5-10 minutes for maximum recovery
SWOD: 105, 125, 135, 145, 155- coming forward at the bottom a bit
ReplyDeleteMetcon: 9:42 with 14lb ball, 20 in box, GHD sit-ups
SWOD: 125, 135, 145, 155, 165
ReplyDeleteMetcon: 7:48 rx
SWOD: 225x3, 275x3, 315x3, 335x3, 345x3
ReplyDeleteMETCON: RXD @ 7:40
Nutrition Challenge WOD
ReplyDelete2k row: 10:08
Push Press: 75lb x 3
7's: 4rds + 7 thrusters @ 35# + 2 burpees
row: 7:47
ReplyDeletePP 3rm : 142
"7"'s : 6 rnd's +7+6
135x3 bs
ReplyDelete11:00 with step-ups
Nutrition Challenge WOD
ReplyDelete2k row: 8:34
Push Press 3rm: 110x3..a PR!
7's: 5rds + 3 thrusters...shouldve rested a little longer between PP and this. Had to hurry home though.
225, 235, 240, 245, 255 / 6:16 Rx'd
ReplyDeleteBS 135,165,185,205,225(x2)
ReplyDeleteMetcon 7:56 rx
BS: 205, 225, 245, 265x3
ReplyDeletemetcon: added pull ups and wore a 25# vest 10:41
Nutrition challenge
ReplyDelete2k row: 8:25.6
Push press 3rm: 105x3
7's: 6rds + 6 thrusters
Nutrition challenge:
ReplyDelete2K row: 8:39.5
Push press: 95x3
7's: 6 rds