5X2 Tempo Back Squat @ 80% (of 1RM) – rest 60-90 seconds
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
10 minute AMRAP of:
7 STRICT Pullups
7 Shoulder Press 95/65#
*Rest 5 minutes.
5 minute AMRAP of TGUs 55/35
Skill = 4×2 @ 230#
WOD = 5 rounds started with green band on the first 2 rounds then went to a green/red for third round. Fourth and faith round I had to use green/blue bands. RX Press
12 TGU in 5 mins RX.
Skill: 110# for first set then went down to 100#
Wod: 6 rounds (purple for first set of PU then went to red/ 55# Press)
Hardest part of today- the HEAT.
WOD 8 rounds RX, then 10 tgu’s rx after a 3 min rest
Eventually racked 325# for skill – did 2 sets – hard to hold the weight steady.
8 rounds +6 pullups @ 115lb press
0 TGU’s because my arm is in timeout
Oh yeah, forgot about the TGU- 7/arm with 25# kb
Your email address will not be published. Required fields are marked *