Friday:
Strength
Squat 3×5 (add 5 lbs to last effort, 60% + 25lbs)
Power Clean 5×3 (add 10 lbs to last
workout, 60% + 10lbs)
Conditioning
Complete 9 rounds for time:
50 lbs DB Thrusters – 5 reps
Strict Chin Ups – 5 reps
Burpees – 5 reps
Strict Chin Ups – 5 reps
Burpees – 5 reps
Post times and loads to comments.
5 comments:
Used 165 for the BS and 135 for the Cleans.
Conditioning sucked. I used 35s and it was still awful. 12:15.69 - have fun with that one.
Squat: 135#
Power Clean: 95#
Didn't have time for the Conditioning part because of formation. I'll get it in later.
235lb Squat
140lb Clean
1. 250 Lb Squat
2. 140 Lb Cleans
3. Totally Thought the WOD was 9 Minute AMRAP, not 9 RFT - 7 RDS in 9:00
40 Lb DBs
4. SA DB Row - 3x8x85Lb
5. 6x50 Double Unders: for skill, not time
6. 3xClinch Grip Farmers Walk - length of '62 room hallway - 35 lb plates.
Squats: 95#
Cleans: 75#
Conditioning:
25# dumbbells, 12:50 for time
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