Week 7

MON-

7x3 Box Squats @60% 1RM  *slow down, relax legs, explode!

Used 130#  - this felt ackward... but I felt strong! J

7x 5 broad jumps (rest 2 min)

           

GREER WOD –

Front Squat 5x3

115/145/165x2/145/115

Helen – Did not get a PR, pouring rain, monsoons!!!

TUE-

1,000m row for time  - 4:14
3x 15 Pushups – each set took about 30 seconds to complete

3x10  Push Press @ 75% (rest 1 min)  -  85# each set

WOD

3 sets; 4 min rest

10 Burpee AFAP

10 Lat Jumps over medball

10 Wall Ball @ 15

Time each round– 1:48 / 1:30/ 1:31

           

WED-

5x1 Squat Snatch @ 60%, 5x1 @ 70% EMOM   - Used 45# and then 55#

3x10 KB Power Snatch…build heavy(rest 90 sec)  - 18#, 26#, 26# - This was my first time doing these, but I liked them a lot!!
50 HSPU for time….scale as needed  - Used a box for these for time of 5:25

           

WOD

5 sets, 1 min rest

5 UB Hang Power Snatch

10 Box Jumps @ 20

15 Sit-ups

Times for each round - .54 / .56 / .50 / .54  / .55

Used weight of 65# for HPS

           

 

THUR-

2 Squat Clean EMOM for 10 min…no fail  - Used 95#

____ Pull-ups EMOM for 10 min…no fail  - 7 Reps

6x 30sec row sprints damper at 10!!! (rest 2 min)

Greer WOD

AirForce RX

Time: 14:57

3x 800m Sprints

………. In 98 degree weather! These were very slow! Ugh!

4:09

4:34

4:53