23
Apr
Sunday, April 24th
Strength
Ring Dip
5-5-5-5-5
Conditioning
Death by Burpees
Start a running clock.
At 1:00, do 1 burpee. At 2:00, do 2 burpees. At 3:00, do 3 burpees.
Continue until you do not complete the required number of burpees within the minute.
Post all loads and time to Comments. Compare to 2/25/15.
Olympic Lifting Class will include the following:
– 2 Hang Snatch (high/low) + OHS
– Snatch Deadlifts w/ pause
Clean + 2 FS
worked up to 113lbs
Sn. Segment DL
83(3)-93(2)-98-103-108
Death by burpees – stopped after 13
Oly Snatch Compex
High Hang + Low Hang + OHS
63 – 68 – 73 – 73 – 78 – 83 -88
Snatch Segment Deadlifts (So fancy!)
[email protected], [email protected], 103, 108, 113
^^These were tricky
Oly Complex:
High Hang + Low Hang + OHS
All at 95, I suck at snatching
EWOD:
4 Rounds Lasker Hill Repeats
Active rest, jog back to the start
Dan – 12:47
Chris – 12:47
Liz – 13:28
JMiz – 13:30
Andy – ~14:00
Lisa – 15:06
Melissa ~16:30
Cash-out:
5 mile run to watch some chick play soccer in Queens.
Dips: 1 x5 body weight + 4×5 w/ 20# chain
Death by burpees: 16+13rx
Oly 20 min Power Clean & Jerk
155×2 175×2 185×2 195×2 205×2 215×2 225×2
230×2 235×2 240, 245
3 rounds of
400m run
10 thrusters @115 u.b.
3 rope climbs 15ft
15:05
1 squat clean, 1 thruster
Add 5 pounds and repeat til failure
115-170. Failed on thruster at 175
Then:
20 legless rope climbs
Front Squat 5×3:
175/185/185/190/195 (felt great today)
Straight leg DL 4×8 @ 115#
Wod: Nate (attempted)
Too banged up to consistently hit MU’s today. Stopped after 4 rounds as I was getting too frustrated.
3 rounds of 10 GHD’s w/ 10# plate / 10 back extensions