Warm-up:
95 lb Front Squat (3 sec hold @ bottom) - 5
95 lb Push Press - 10
Strength:
5-5-3-3-1-1
Bench Press
Met-Con:
Open WOD 12.5
7 min AMRAP
100 lb Thruster - 3
Chest 2 Bar Pull-up - 3
100 lb Thruster - 6
Chest 2 Bar Pull-up - 6
100 lb Thruster - 9
Chest 2 Bar Pull-up - 9
100 lb Thruster - 12
Chest 2 Bar Pull-up - 12
etc...
Assistance:
Superset #1
Ring Dip - 2xFailure
HSPU - 2xFailure
Superset #2
Skull Crusher - 2x12-15
Shoulder Press - 2x12-15
BENCH PRESS: 185*5/200*5/225*3,3/245*1/255*1 PR!
ReplyDeleteMET-CON: 88 REPS. 3 SHORT OF COMPLETING 15TH ROUND
RING DIPS 25,14
HSPU 2, 0
SKULL CRUSHERS @95*9,5
SHOULDER PRESS @95*8,6
Bench: 185x5, 225x5, 235x5, 255x3, 275x3, 295x1, 305x1 = PR!!
ReplyDeleteMet-Con: 93 reps = Completed sets of 15 + 3 Thrusters.
Bench: 155x5, 185x5, 205x3, 215x3, 225x2, 235x1, Didn't go for a PR as I didn't have a spotter, and was too scared to try it! hahaha
ReplyDeletemetcon = rd 12 complete + 12 thrusters