Friday 1.17.14

Essentials:
A1. DB push press; 8-10; OT 0,3,6,9,12min marks
A2. Ring Rows 31×1; 8-10; OT 1.5,4.5,7.5,10.5,13.5min Marks
+
5 Rounds:
1min single unders
1.5min 40m Shuttle run (20 out 20 back) @85%
rest 2 min
Record SU for each round

Fitness:
A1. Push Press; 6-8; OT 0,3,6,9,12min marks
A2. Weighted pull up or negatives 31×1; 3-5; OT 1.5,4.5,7.5,10.5,13.5min Marks
+
5 Rounds:
1min double unders
1.5min 40m Shuttle run (20 out 20 back) @85%
rest 2 min
Record DU for each round

Performance:
A1. push jerk; 4-6; OT 0,3,6,9,12min marks
A2. Weighted pull up; 3-5; OT 1.5,4.5,7.5,10.5,13.5min Marks
+
5 Rounds:
1min double unders
1.5min airdyne @85%
rest 2 min
Record DU for each round
+
Competitors session 2
A. Back squat
5@75% 3@80% 1@85% 3@85% 1@90%, rest 2min
B. Strict toes to bar; amrap unbroken x5; rest 2 min

One comment on “Friday 1.17.14

  1. Avatar
    Brandon on

    A1. 6-135, 6-155, 6-185, 6-205, 4-225
    A2. 15#
    WOD: 67, 63, 53, 57, 61
    Competitor
    A. 255, 285, 305, 305, 325 (all reps felt pretty good)
    B. 9, 9, 5, 6, 7

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