A.
5 Rounds For Time
Row 250m
Run 200m
15 Burpees
B.
3 Practice Sets At Moderate Weight
1 Set Is:
2 Split Jerks With Left Foot Forward
2 Split Jerks With Right Foot Forward
1 Push Jerk
Followed By
10 Singles For Speed And Accuracy
Add 10-20lbs To The Weight You Did On Friday
C.
3 Rounds Not For Time
20 Back Extensions
:30 sec L-Hang
A. 14:01 Good to have Nat and Chris Mont to chase!
ReplyDeleteB. Worked Up To 185 on the singles for the last 4 sets.
C. Done all l-hangs unbroken which must be a pr for me
A. 12:35 great working out with Matt! he kept me going strong!!
ReplyDeleteB. 165# on the three sets. worked up to 165#-2,185#-4, 205#-4 and cleaned Masons bar in-between really focusing on form.
C. Done. all un broken L-hangs toes pointed out as far as I think I've ever had them Knees not locked out but feeling great. great Job Mason coaching and working out!
This work out made a real crappy work day not all that bad!!
Allan has replaced Jamin as my rack boy... Lol thanks Allan!!
ReplyDelete16:52 wod legs were heavy.
3 sets at 95#
10 singles at 115# went up 20#'s. so had to drop the bar, can't catch that weight so Allan was kind to clean it and work on form.
Great time Allan on the wod. You blistered through that!
17:22. 65,85,95. Stayed at 65-75 for singles. My elbow and shoulder aren't 100 percent.
ReplyDeleteA) 15:40
ReplyDeleteB) worked up to 135# which was 10# more than last week, felt pretty good just trying to concentrate on moving fast and landing solid in the split.
C) complete! First two sets of L-hangs were straight as an arrow, last one I had to break at the knee close my eyes and go to a dark place to go unbroken. Fun stuff!
Also Allan could you please stick around next time and be my bar boy, thanks.
Delete