Power
1) Bench Press: 1X5@40%, 1X3@50%, 1×5 @60%
Conditioning
3 rounds for time of:
Run 400m
9 Bar Muscle-Ups
15 DB Thrusters 60/40#
Do Work…
The Outlaw Way
In Omnia Paratus
Power
1) Bench Press: 1X5@40%, 1X3@50%, 1×5 @60%
Conditioning
3 rounds for time of:
Run 400m
9 Bar Muscle-Ups
15 DB Thrusters 60/40#
Do Work…
Power:
1) 85/105/125
Conditioning:
3rnds:
20c AD
9 ring muscle ups
20 db thrusters #50
= 16:48 (had an unexpected visitor mid wod)
cond 14:37 w 24kg KBs.
Conditioning:
15:03 ~ 24kg KB’s
Done before this was posted
Power
1) Snatch 80%
105
2) C&J 80%
145
3) Bench (did last week and this week
130, 150, 165-3
70, 85, 105
Conditioning
16:47 @40#
I finally have a consistent bar muscle up as of last week, so I was able to do those 5/4 each round.
1) Bench, I had no 3rm from Wed so went for 3rm and then tried heavy single
5×60, 5×70, 5×80, 3×85, 3×90, 3×95, 1×100, 1×105(×), 1×105kg(×)
100kg my 1RM so far, looks like more work before we move higher
2) Snatch build to a heavy single
30,40,50,55,60,65,70,72.5/75/77.5kg
70kg was my previous PB from 2 months ago! Very chuffed!
3) C and J build to a heavy single
50/70/80/90/100(x)/100kg clean, no jerk
100kg my PB in clean and in jerk never done C and at that. Should have done this before bench but had to start with bench, as platform was busy.
1) 105, 135, 155
2) 5 x 10 45# ninja sit ups
Conditioning: 14:40
No 60# dB
Subbed 20 reps @ 50# dB each round