I just did the front squats and kept them light, feeling pretty sore still from Friday and Saturday. Used 135, then knocked out some pushups and stretched/rolled out.
Today:4x5 backsquat at 135#WOD: 7 rnds w/ pushups, 3 rnds w/ situps4 rnds of 5 dips/25 double unders3 rounds of stairway to heaven/tabata planksSaturday's WODs:8 min AMRAP of 3 hang squat cleans/3 box jumps, increase reps by 3 each round (4 rnds completed)6min AMRAP of 10 pushups, 15 box jumps, 20 double unders (3 rnds completed)
2 Clean (TechniqueWODs: 1,2,3,4,5,6) + Jerk (Quick Tip and TechniqueWOD and Part 2) 1 @ 60% 110 1 @ 70% 130 1 @ 75% 140 2 @ 80% 150 Hang Power Snatch (TechniqueWOD 1,2) 3 @ 50% 75 3 @ 60% 90 3 @ 65% 100 2 x 2 @ 70% 105 Back Squat (TechniqueWOD) 1 x 5RM 325 Conditioning 5 Rounds:4:11 3 Kipping Muscle Ups (Progression / TechniqueWOD: Strict and Kipping) or 6 Kipping CTB Pullups (Progression / TechniqueWOD) 6 Box Jumps (24/20″) rest 5 min then Standing One Arm Rows (TechniqueWOD) 5 x 6/arm 90lbs
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I just did the front squats and kept them light, feeling pretty sore still from Friday and Saturday. Used 135, then knocked out some pushups and stretched/rolled out.
Today:
4x5 backsquat at 135#
WOD: 7 rnds w/ pushups, 3 rnds w/ situps
4 rnds of 5 dips/25 double unders
3 rounds of stairway to heaven/tabata planks
Saturday's WODs:
8 min AMRAP of 3 hang squat cleans/3 box jumps, increase reps by 3 each round (4 rnds completed)
6min AMRAP of 10 pushups, 15 box jumps, 20 double unders (3 rnds completed)
2 Clean (TechniqueWODs: 1,2,3,4,5,6) + Jerk (Quick Tip and TechniqueWOD and Part 2)
1 @ 60% 110
1 @ 70% 130
1 @ 75% 140
2 @ 80% 150
Hang Power Snatch (TechniqueWOD 1,2)
3 @ 50% 75
3 @ 60% 90
3 @ 65% 100
2 x 2 @ 70% 105
Back Squat (TechniqueWOD)
1 x 5RM 325
Conditioning
5 Rounds:4:11
3 Kipping Muscle Ups (Progression / TechniqueWOD: Strict and Kipping) or 6 Kipping CTB Pullups (Progression / TechniqueWOD)
6 Box Jumps (24/20″)
rest 5 min then
Standing One Arm Rows (TechniqueWOD)
5 x 6/arm 90lbs
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