4
Feb
Friday, February 5th
Skill:
In 8 Minutes, test
Max Height Box Jump
Compare to 10/8/15.
Strength:
Press
5 x 5
Immediately after each set of press, perform a max set of ring rows.
Post box jump height, press loads to Comments.
Skill:
In 8 Minutes, test
Max Height Box Jump
Compare to 10/8/15.
Strength:
Press
5 x 5
Immediately after each set of press, perform a max set of ring rows.
Post box jump height, press loads to Comments.
4x500m row w/ 2 minutes rest in between (10 GHD’s after each row)
Max box jump: 45.25″
Press: 135# 5×5
Some ring rows
press: 115 5×5
4x500m row w. 1 min rest between
lowest time: 54.4s | highest time: 57.6s
max box jump: 31″ (hamstrings not firing after yesterday’s lunges)
press 5×5 @73# | ring rows with heels at base of wall
foam rolling butt PR
I rowed, I jumped, I pressed, I shoveled and I jammed myself in the eye with the shovel.
15.4
“Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans @185/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
88 reps
Overhead squat. 10-10-10-10-10
98,103,108,113,118
Emom x15
1 snatch pull + 1 power snatch
73×3,78×3,83×3,88×6
3 rounds
30 cal row
30 GHD sit-ups
50 ft handstand walk
14:58
Buy-in: 3×12 good [email protected]
WOD:
5 rounds for time:
20 kb swings, 24
10 Push press, 135
9:12
You should also do a ton of heavy front-rack lunges so the entire backside of your legs feels like sh!t tomorrow.
Yesterday’s wod with papa Chad
18:30 rx’d
– slow and controlled but unbroken everything
Yesterday’s wod
19:05rx
not my favorite movements
chasing Truhero the whole time
Max Box Jump: 32.75″ PR
Press 5×5 @70#, did some ring rows in between.
125 push press
46.5″ box jump