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Post by jaysun on Mar 27, 2017 23:24:59 GMT
WU: 3RFT: 3 four count mtn climbers, 6 push ups, 9 squats, 12 AMSU'S TT=2'50" Strength: Push press 5x5@135,140,145,150,155 TT=7'03" Conditioning: 16' AMRAP of: 10 burpees, 10 C2B, 50 SUs, 100m run, one minute rest TR=4+10+10+50+75m run Notes: this was a tough conditioning WOD. The PP are fairly easy these days. Could have gone heavier, but was in a hurry. Will get caught up on the threads later.
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Post by TM79 on Mar 28, 2017 13:26:27 GMT
WU: 3RFT: 3 four count mtn climbers, 6 push ups, 9 squats, 12 AMSU'S TT=2'50" Strength: Push press 5x5@135,140,145,150,155 TT=7'03" Conditioning: 16' AMRAP of: 10 burpees, 10 C2B, 50 SUs, 100m run, one minute rest TR=4+10+10+50+75m run Notes: this was a tough conditioning WOD. The PP are fairly easy these days. Could have gone heavier, but was in a hurry. Will get caught up on the threads later. Good job! Strong on the PP and a tough looking metcon.
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Post by TM79 on Mar 28, 2017 13:27:53 GMT
Forgot to post this yesterday:
Mesocycle 16. Week 1. Session 2.
Overhead Press Work up to 3(7x120): 7x90, 100, 110, 120, 120, 120
Pull-ups 6 Sets for Max Reps: 23 (PR), 10, 8, 8, 7, 7 Rest 1 Minute between sets.
Time: 19:00
Accessory 4 Rounds: 10 Hammer Grip Push-ups (on Dumbbells) 10 Hammer Curls, 40 lb Dumbbells 12 Bench Dips 12 Wide Grip Dumbbell Rows, 40 lb Dumbbells 10 Reverse Hypers 10 V-ups
Time: 10:50
Conditioning: Metcon
Liam
For time: Run 800 meters with a 45-lb. backpack 100 toes-to-bars 155-lb. back squats, 50 reps 50 pull-ups Run 800 meters with a 45-lb. backpack
Partition the toes-to-bars, squats and pull-ups as needed. Start and finish with the run.
Post time: 29:55
Comments: Still dragging from sleep deficit and allergies. Same old story. Let's get on it. OHP: Felt pretty weak on these. Just barely got my sets. Pull-ups: These, on the other hand... 23 out of the gate! I'll take that PR! Officially, those had a slight kip and did not quite go to full extension, but that PR is recorded as such. Accessory: Nothing terribly difficult in this, but a lot of volume all together. Definitely sweating now. Metcon: Decided to do this hero metcon that was posted on crossfit last week. Subbed a few things but didn't really scale anything. The runs were supposed to be carrying a 45 lb plate. I decided I didn't think that was safe on the treadmill so went with a 45 lb backpack instead. Did the TTB as written. Subbed back squats for front squats as I didn't feel comfortable doing front squats in a metcon. The weight was the same though. Subbed 50 pull-ups for 10 rope climbs. Also, I did not partition the middle reps at all as my equipemtn wouldn't allow it. So I did 100 TTB in a row (mostly sets of 5). Then 50 squats in a row (mostly sets of 10). And then 50 pull-ups in a row (all sets of 5). The runs took a little over 5 minutes each. That would've been a lot harder if I could've partitioned the middle reps. Just couldn't move through it that fast. Oh well, got it done. Tomorrow will be a rest day. Hope you all have a great night!
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