1. Front Squat 3.3.3.2.2.2.1.1.1 / 180rr
2. Seated Milatary press 3.3.3.2.2.2.1.1.1 / 180rr
3. Ghd Sit ups amrap 30sec /30rr x 8
rest as needed...
"Helen"
400m run
21 KBS
12 Pullups
3 rounds for time...
*Post loads and reps for workout 1/ rest between wods/ time for helen.
1. 150.155.160.165.170.175.180.185.190
ReplyDelete2. Injury: Left shoulder (rotator cuff, no abduction.
3. 15.14.11.12.11.10.11.10
rested 3 hours
"Not Helen"
3 rounds
400m run
21 back ext
12 box jumps 20"
9:15
1. 185,185,195,205,215,220,225,235,235
ReplyDelete2. 115,125,130,135,140,145,150,150,150
3. 3x12 GHD situps.
Helen: 9:24- strong on KB's and Pull-ups. Need to improve run time!
1A. BP: 8X3 (AMSAP in 60sec.) 120lbs.
ReplyDelete3-3-3-2-2-2-2-1&2-1&1
1B. Row: 8X30sec @ max effort
136-141-141-140-136-138-136-122
2A. ring push ups 3XAMRAP 9-7-6
2B. SDLHP 3X12 75lbs.
3A. toe to bar 3X10
3B. ab mat sit ups 3X15