Features: Back Squat, Burpees, Double Unders, Front Squat, Row.
Strength: 4 sets at 123 Met Con: 19:50 rx
Strength: 4 sets at 123 Met Con: 19:50 rx
FS | BS: 135 x4 sets (based off of 215) Annie: 10:21 rx
Sumo DL: Wmup: 95, 125, 165, 185, 215, 235, 255×3 (DOH), 265×3 (DOH) Can get heavier with switch grip, i think WOD: 17:50 R1: 1:46.3 overall 4:48 for round R2: 1:55.8 3:30 for round R3: 2:00.1 3:32 for round
Front Squat 6×2 @ 183 33×10, 83×6, 123×4, 153×3, 183×2 six times check WOD: 18:30 intermediate
Sumo DL: 95, 135, 185, 215, 235×5, 245×3, 265×3 275×2, 285×2 WOD: 3 + 33 rx
Snatch Technique — tried to focus on pulling to hip… up to 83 WOD: 254 rx R1: 81 R2: 95 <– good DU round R3: 78
Front Squat: 163×5 173×3, 173×3 183×2, 183×2, 183×2 MetCon: got 25DU into the round of 60 at the 12 min cap. Went on to finish the work after the cap, although not as continuous work (did a little around the superset accessory work). RDLs: up to 145 Sit-ups : w/25# Was grumpy about being...
Flight Simulator. Got up to round of 45 (going up), with less than a minute to go. Attempted round of 50 and got to 35 and busted. Very few broken sets on these attempts, used a lot more rest between. MU work: worked on rowing, hanging, swinging, pulling to the hips
Bench 3RM: 33, 63, 83, 93, 103, 113, 118, 128, 138, 143! MU skills: rowing, hanging, swinging Chipper: 10:27 rx (first to finish :))
15.3 SCALED: 690 🙁 So sad to have to scale this one. I spent time trying to get a single muscle up, but do not yet have it. Must continue to work! Light wallballs to a lower than (my normal) standard + jumping singles was lame. I could have repeated this workout...
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