Warm up:
500m row, samson stretch, 10 OHS, 15 sit ups, 10 back extensions, pullups to determine what bands to use for WOD
WOD:
21-15-9 Complex
8 Deadlift 155# (55#)
7 Clean 155# (55#)
6 Snatch 155# (55#)
8 Pullups (Black/green bands)
7 Chest-to-bar (Pullups black/blue bands)
6 Bar MU (Pullups black/red bands)
6 Deadlift
5 Clean
4 Snatch
6 Pullups
5 Chest-to-bar
4 Bar MU
4 Deadlift
3 Clean
2 Snatch
4 Pullups
3 Chest-to-bar
2 Bar MU
12:55min
Barbell work was good- weight was determined by the snatch. Bar work used increasingly difficult bands with regular pullups rather than subbing chest-to-bar and bar MU with anything else. Not too bad.
No comments:
Post a Comment