ROY
5 rounds for time
15 DL 225/155
20 BJ 24
25 pull ups
Games Prep Class
1. Snatch Complex
Power Snatch + Squat Snatch, work up to max set
(6:30-7am)
2. Overhead Squat
1. 2RM
2. Max reps with 90% of 2RM
(Done by 7:15am)
3. 3 RFT:
4 Snatches, 165/115 - Power or squat is ok.
12 Pistols - 6/side, alternating
20 TTB
4. Run
4 x 400m row, on the 3 minute
WING AND WOD starts at 10am
1. Snatch Complex
Power Snatch + Squat Snatch, work up to max set
(6:30-7am)
2. Overhead Squat
1. 2RM
2. Max reps with 90% of 2RM
(Done by 7:15am)
3. 3 RFT:
4 Snatches, 165/115 - Power or squat is ok.
12 Pistols - 6/side, alternating
20 TTB
4. Run
4 x 400m row, on the 3 minute
WING AND WOD starts at 10am
11 comments:
Is there another wod at 10 or is that when we just drink and stuff our faces?
Eustice
Games class-
1. Max snatch complex: 95#
2. A. 2rm ohs 125# B. 7 reps @90%
3. 8:11
4. 1:40.1, 1:37.7, 1:37.7, 1:35.1
Roy:
My extreme lower back was feeling very tight and sore on the deadlift, so I decided not to risk anything, and I went light.
DL - 75#
BJ - Rx
Pull-ups - 20 per round
Time: 21:44
It is really tough for me to cycle the box jumps. I always try to make sure I extend my hips on the box, and that dramatically slows me down. If I just jumped up and down without extending my hips, then I'm sure I could go much faster, but that's not the full range of motion.
The pull-ups were tough today. I think I'm just sore all over from the past several days.
Games
Snatch complex: 80#
had some more in me but ran out of time
2RM OHS 120# 2 reps @ 90%
7:08 @ 75#
1:29.5
1:29.3
130.4
130.8
Games Class:
1. Max snatch complex: 135#
2. 2RM OHS: 175# 5 reps @ 90%
3. 9:44 125#
4. 1:24.2, 1:24.5, 1:23.8, 1:22
Games class
1. snatch complex 205
2. 2RM OHS 265 @ parallel need to get deeper
3. 6:45
4. 122.5
124.5
125.5
124.1
For Roy - 14:45 65#, 16", 15 band pull-ups. Nice to be able to cycle the jumps, the pull-ups were rough but I'm glad that I opted for bands instead of jumping. Josh said my dls needed to be heavier..
Also Team Dragonfruit finished in 24:34! Awesome team, painful WOD. Love Apex socials :)
Games class
1. snatch complex 155 - PR on Snatch
2. 2RM OHS 155 - Need to work on stability overhead
3. Around 8:40 - First round at 135#, then dropped to 95#
4.
1.16.8
1.24.3
1.27.3
1.23.8
Roy - 17:53
DL- 225#
BJ- 16" Box
JPU - 25
EMOM as long as you can: 3 pwr cleans, 3 front squats, 3 push jerks
185lbs
Got 10mins +3/3
120# snatch cmplx
2RM OHS @ 155# - 4 reps @ 90%. Shoulders started to feel unstable.
7:38 @ 115#
Rows were b/w 1:22 and 1:27. Happy I kept my times close.
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