Me, Mary and Miranda...CF Sectionals, Ogden UT
Warm-up ~
1000m row; progressivly increase power every 200m...then
2 rd's of: 15 ub A-Squats + 15 ub D.U's + 15 ub GHD Sit ups
1A. Mixed Grip Chin ups 4 x 4-6 @ 31x0 /90rr
1B. 11/4 Back Squat 4 x 6-8 @ 4010 / 90rr
2A. Lean Away Chin ups 3 x 3-5 @ 51x0 /75rr
2A. High Box Step Ups 3 x 8ea. /75rr
3A. Eccentric HSPU on parrelletes 3 x 2-4 @41-1/60rr
3B. Anchored situps 3 x 35 /60
*post loads
1a. 25lb db 5,6,5
ReplyDelete1b. 115lb for 6
2a. 5reps ub
2b. 65lb 20"box
3a. 2reps eccentric
3b. situps ub
notes: body still tired...focused on breathing and form.
Jared's Results:
ReplyDelete1A. 35lb db 6,6,6,6 first set bwt
1B. 175lbs 6,6,6,8
2A. 3x5 reps ub
2B. 80lbs 20" box
3A. 3x2 eccentric
3B. 35,15,x class showed up.
Post WOD meal: 4 eggs, banana, apple, 1/2 avocado.