Sectional workout this Saturday at 1 pm. Stop in and check it out and if you are interested in giving it a try please email me at info@cfconstruct.com. Also remember that starting may 2nd 6 am and 9 am classes will be held every week day.
Split jerks
3x3
Then for time
5 thrusters
20 pull ups
5 thrusters
15 pull ups
5 thrusters
10 pull ups
5 thrusters
5 pull ups
(135/95 thrusters weight)
Post wod 3x5 barbell step ups
Split jerk: 3x3 up to 98#
ReplyDeleteMetcon: 5:15 @ 65#/red band. This was a good one, should have gone just a little heavier on the thrusters.
Post: 3x5 barbell step ups 45-55-60#
split jerks: 135-145-155 (definitely, a 3RM)
ReplyDeletemetcon @ 115#: 4:18...lung burner
post step-ups: 95-115-115#
Started a new 5-3-1 cycle this week.
ReplyDeleteSWODs: Bench and DL 5-5-5+.
Did a slightly different metcon because I'll be doing the OWoD tomorrow.
5 minute AMRAP of:
5/5 KBell snatches
5 Ring push ups
6 rounds at 2 pood. Been missing the KBell snatches but I think I;m getting better at them even though I haven't been working them too much. Still need to figure out how to up volume and RPM without tearing my calluses with the bigger bells.
Metcon: subbed push jerk @ 135# 4something.
ReplyDelete