4 x 6 split squat (tempo 30x1)
rest 90 seconds between sets
Then for time
30 WB (20/14)
10 weighted wide grip chin ups
25 WB
10 weighted wide grip pull ups
20 WB
10 weighted close grip chin ups
15 WB
10 weighted close grip pull ups
Post WOD
hip mobility
30 Glute Ham Raises
4x6 Split Squat @ 65/75#
ReplyDeleteMade up Saturday's Final:
115# C&J/19 pull ups.
10 pounds and 6 pull ups less than last time. Booo-urns.
Split squats at 95, 95, 105, 115
ReplyDeleteWOD: 7:50 at 30#
3x10 GH Raises
First day back after my concussion last week, so I took it easy.
ReplyDeletesplit squats: 3 sets unweighted, 1 set with 25#
Had some balance issues.
WOD: 30 powerballs with 8#
25 wall balls with 8#
20 powerballs with 14#
15 powerballs with 14#
tried WB with a 14# but felt waaay too much pressure in my head.
All chin ups and pull ups were done with blue and red bands.
7:21.
Back squat 345x3, 355x3, 365 fail
ReplyDeleteMetcon: with 45#
10:15