Regular Session:
Thruster 1-1-1-1-1-1-1
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Compare to June 8, 2009 WOD
3 rounds of max HSPU after thrusters
rest 2 min after each attempt...post reps achieved to comments
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Advanced Session:
Strength portion...
Squat 5x5 @ 90% of 5 RM
Press 5x2 (Heavy)
10 rounds of:
40 yard sprints
*The focus is to run at maximal speed for all 10 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints
9 comments:
165 was my max today. Very disappointing.
145(f)-145-150-155(f)-155(f)-155(f)-155(PR)
Max HSPU: 5,7,5.
Nice work 12:30 class.
95, 85, 85, 90, 90, 95, 95(f)
Modified HSPU: 5, 8, 10
back squat
225 - 235F - 230 - 230 - 225
Military Press
155-165-165-165-165(1 rep only)
10 Sprints
best time 4.96 worst time 5.55
150 on the squats
100 on the press
best sprint was 5.54
Not too bad today but could have been better..
85,95,100F (couldn't clean),95,100F (couldn't press), 95, 100F; 7-12-10 HSPU
85,85,90,95(PR),100(PR),100,105(PR), 110(F)
Great Workout!
HSPU's 18,15,13 head to the floor & last few ponytail to the floor. Arms fried from thrusters. Next time try kipping HSPU's.
back squat
225-245-275-275-245
Military Press
155-165-170-170-170
(Only 9) Sprints
best time 4.94 worst time 5.59
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