Features: Box Jumps, Burpees, Clean (Power), Deadlift, HSPU, Jerk (Power/Push), KB Swing, Pull-up, Pull-up (C2B), Row, Run, Thrusters, Toes-to-Bar, 9/11 Memorial WOD.
9/11 WOD: 37:07 rx
Quality work: √ FS|BS: 95, 13, then 150 , 4 sets
Squats: 83, 103, 133 Mary: 5+5 rx
Hip Extension: ? Power Clean: 33, 63, 83, 113, 123, 133, 143, 153 WOD: 17:36 rx
Front Squat 6×2 33×10, 83×6, 123×5, 153×4, 173×3, then 183×2 … got five sets in WOD: 13:40 rx… compare to Diane times Also did a lil mu work
Shoulder Press: 33×10, 63×5, 73×5, 85×3, 90×3, 95×1, 95×1, 92×2 WOD: 14:01 rx
WOD: 29:36 I scaled this one by doing 5 HSPU (no deficit) and then 10 DB strict press at 30#
DL: 2 sec pause @ knee + 2 DL: up to 253 WOD: 9:14 Because I had just done hspu the day before, I opted to do 1 deficit HSPU, then complete the required reps with heavy DB presses. I used 2 30# DBs
Snatch: 33, 63, 73, 83, 93, 93, 93, 103, 103 15.4 REDO: 48 rx 🙂 I felt with a little more practice, I could improve my hspus and I did. I was much smoother, had a better kip and didn’t get a single no rep. Super jazzed about this! RANKING: Masters: 644/7430 — top...
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