Warm Up
3 Rounds of:
30 Sec Korean Running
10 Shoulder Rolls
10 Box Jumps
30 D/U's
Strength:
One of:
S/P, P/P, P/J
3 3 3
Wod:
30 sec squats
1O sec rest
30 sec sit-ups
1O sec rest
30 sec push-ups
1O sec rest
Mobility:
Lower body!
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Push Press 35x5,55x5,85x5 >3's 95-105-115
ReplyDeleteShoulder Press 55x5,65x5 > 3's 70-75-80
WOD
1 - 30/19/12
2 - 32/19/10
3 - 33/19/10
4 - 31/19/11
5 - 32/18/9
6 - 32/17/9
7 - 32/17/9
222 Squats 128 Sit Ups 70 Push Ups
Push ups all strict chest to ground
Total 420
Vanda 323
ReplyDeleteAna 407
Marcia 379
Marc 255
Ryan 270
Everyone was doing knee push ups but I am not sure at which point they started. Please help me out folks. We want as much detail as we can get.
Push Press:
ReplyDelete95/115/125
Shoulder was really bugging me badly, so I needed to take ti easy.
WOD:
Did GHD Sit-ups instead of vanilla ones (haha).
Rd. 1: 25/11/21
Rd. 2: 21/10/15
Rd. 3: 20/9/12
Rd. 4: 18/8/12
Rd. 5: 20/8/10
Rd. 6: 18/9/12
Rd. 7: 21/9/11
Really happy with the push-ups, but pretty disappointed in the squats. Need to get my body back to 100% to really get things back up there.
nice! would have taken some of that precious rest time to get in an out of the ghd!
ReplyDelete