Features: Back Squat, Front Squat, HSPU, Pistols, Pull-up, Mary.
Squats: 83, 103, 133 Mary: 5+5 rx
Squats: 83, 103, 133 Mary: 5+5 rx
WOD: 19:25 – intermediate (did not do front squat work)
Bench: 83×8, 93×8 103×6, 113×6 123×4, 133×4 138×2, 143×2 WOD: 4+ 21 I made up this workout as a mix-up of some other ones that were programmed this week. I call it “Goat Step” b/c it’s a bunch o my goats and the rep scheme is 5-6-7-8
Split Jerk Technique: 33, 63, 83, 113, 123, 123, 123, 123, 123, 123, 123 WOD: 10:59 rx
A. Bench: 63, 83, 93, 108, 118, 128×4 Pistol & Twist work. For pistols: work on standing/setting up at the bottom of the pistols and rising up
12 Days of Christmas WOD: 49:18 rx I made up this version — it was a good kick in the pants! lots of shoulder intensive work from #s 1, 2, 3, and 5. OHS really killed me at the end, as did the HSPU and ring dips. BUT, I look forward to doing this...
Sumo DL: 135, 155, 185, 205, 215, 235, 245, 255, 265, 275, 285 PR! WOD: 3 rds + 23 rx (one rep shy of 4 rounds) finished DU ~2:30 Good WOD! lots of skilled movements, good practice.
Power Snatch x2: 33, 53, 63, 73, 83, 93, 98f/s/s, 103 WOD: 10:11 rx Very happy with this one.
Ski Erg: 2 Hands: 13 cal 1 Hand: 10 cal PP: 33, 63, 83, 93, 103, 113, 123×3 (failed on4) Push Jerk: 123, 123 WOD: 12:03 (had 3 pistols left at cutoff)
I’m sure I did this workout but don’t have any data written down for it… (just an empty page with the date). I think I wrote it somewhere else and forgot to copy it into my notebook.
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