100 lunges w/ 25# plate held on back
Find 3RM PP: 3s@45/105/145/175/200 & ONLY1@215
[5@95;3@135;2@165;2@195 warm up]
Attempt 15x1rep@215; got 15x1 EMOM
Debrief- ALL to 16inch bench. OK.
5min REST, then…
WOD (SCALED & MODIFIED from BrandX 1/7/14)
5-10-15-20reps L pull-ups
TOTAL TIME=14:55 (3:42/3:31/3:47/3:55)
1) 10 minute to establish a 2rm Mid-Hang Clean + 1 Jerk (2 UB cleans, then 1 jerk after the 2nd clean).
2) EMOM for 5 minutes: 2 Mid-Hang Cleans + 1 Jerk @ 85% of max from #1.
1a) 4XME UB (see note) Muscle-Ups with 3 second static hold above rings every rep (make sure this is 3 full seconds) – rest 90 sec.
Note: If you cannot perform at least 5 UB reps, then perform 6 reps anyhow (with 3 sec hold) every set.
1b) Back Squat: 1X8@80%, 2X5@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec.
7 rounds of:
1:00 ME Wall Balls
0:20 ME Step Down Box Jumps 24/20″
a)6-6-6-6 (progressions on TRX bands due to lack of equipment
b)210(4)-195-205(TOW calls for high bar back squats, and I was basing my percentages off of my last 1rm with low bar back squats, I realized I had gotten a little ambitious on the first set
WU:3x10- sit-ups, squats, shoulder dislocates, Sampson’s, hip raises
WOD: 3 rounds for time: (working back slowly from elbow issues.)
9 shoulder presses, 50#
12 push-ups (from knees to ease stress on elbow)
15 beginner pull-ups (‘cause I haven’t yet hit my goal of one strict pull-up)
MWOD: 4 minutes/hip hip extensions (Day 2 - it’s gonna be Groundhog Day until I can do them like the video)
CD: 30 seconds each - up dog, down dog, plank hold, squat hold