Warm-up:
3 Rounds
45 lb Hang Power Snatch - 10
Pull-ups - 5
50 lb Goblet Squats - 10
Met-Con:
"Cindy was a Nice Girl" (WOD Club Open)
10 min AMRAP
Buy-In: 53 lb KB Swing - 50
Chest to Bar Pull-up - 5
Hand Release Push-up - 10
115 lb Front Squat - 15
Strength:
Box Squat - 5x3
Assistance:
10' L-Sit Rope Climb - 3x1
Single Arm BB Row, RH- 2x8-10
Single Arm BB Row, LH - 2x8-10
High Pull - 2x12-15
Notes:
I am redoing WOD 1 for the WOD Club Open due to some bad reps on my first attempt Monday.
yeah I'm back! lol
ReplyDeletemetcon: 2 rds + 5 + 10 + 2
box squat: 135x3, 155x3, 175x3, 205x3, 225x3
had to finish early to take Jonny to gun club and pick up the family from mom and dads. Good to be working out on schedule again! My knee feels so much better as well. :)
Met-Con: 185 reps
ReplyDeleteBox Squats: 225, 275, 295, 315x2, 315x3
Rope Climb: 3 ascents
Barbell Row, RH: 95x10,10
Barbell Row, LH: 95x10,10