Coaching from the stands is not ideal.
Glad I am so confident in my athletes.
Glad I am so confident in my athletes.
2014 REGIONAL & GAMES ATHLETES
1. Snatch
5x1 at 85%
2x2 at 75%
5x1 at 85%
2x2 at 75%
2. Clean and Jerk Complex
Squat Clean + Hang Squat Clean + Jerk, work up to 3 heavy sets across.
3. High Bar Back Squat
8x3 across
4. Gymnastic Benchmark
1 set of max unbroken reps of Muscle ups
5. Metcon
"Hulk Hogan"
Every 2 minutes complete:
3 Muscle ups
5 Power Cleans, 185/135
7 Burpees
Continue for 20 minutes (10 rounds), or as long as possible. If you make all 10 rounds, post fastest and slowest times.
2014 OPEN ATHLETES
1. Metcon
"Hulk Hogan"
Every 2 minutes complete:
3 Muscle ups
5 Power Cleans, 185/135
7 Burpees
Continue for 20 minutes (10 rounds), or as long as possible. If you make all 10 rounds, post fastest and slowest times.
2. Squat Snatch
3x1 at 85%
3x2 at 65%
3. Back Squat
8x3 across.
"Hulk Hogan"
Every 2 minutes complete:
3 Muscle ups
5 Power Cleans, 185/135
7 Burpees
Continue for 20 minutes (10 rounds), or as long as possible. If you make all 10 rounds, post fastest and slowest times.
2. Squat Snatch
3x1 at 85%
3x2 at 65%
3. Back Squat
8x3 across.
Well it was either no workout tomorrow or do it at 1900 on Sunday, I chose the latter.
ReplyDelete1. Snatch
5x1 at 85%- 185 no misses, felt solid
2x2 at 75%- 165
2. Clean and Jerk Complex
Squat Clean + Hang Squat Clean + Jerk, work up to 3 heavy sets across.- Used 225, surprised myself, can do more next time.
3. High Bar Back Squat
8x3 across- 295, got easier as it went along
4. Gymnastic Benchmark
Been hammering some no false grip MU's, I got 3 in a row the other day. 2 in a row tonight. I can do quite a few more with false grip but there is less carryover to competition in my opinion.
5. Metcon- I used the first 30-45 seconds of each round to attempt MU's and did 5 total rounds. Figured it was missing the point if I did 10 rounds of PC's and burpees. A couple rounds I got 1 or 2 muscle ups a couple rounds I got 0 muscle ups. I will get better at this.
Attaboy Pace!
DeleteLet's work on gymnastics soon.
I would also like to join. :)
DeleteWho's pumped for another week of training? Let's get after it!
ReplyDeleteWhat's the purpose of the cardio being before the lifts..
ReplyDeleteCheck out the FAQ and programming philosophy pages.
DeleteWhat is the recommended % of 1rm on the back squat????
ReplyDeleteI'm going to assume 80% until/unless this gets specified.
DeleteI'd say it's a good start in the 80% range, but we are squatting so much that this should creep up pretty quickly just by volume alone.
DeleteWe have done several "across" in the 3 to 6 rep range and they have been frequent enough that mine have been going up up up.
I'd just keep good notes on how the last set feels to have a better idea for next time and forget about percentages unless specified.
Hope this helps.
1. Snatch
ReplyDelete5x1 at 160#
2x2 at 140#
2. Clean and Jerk Complex
205#
3. High Bar Back Squat
Will do later - was cramped for time
4. Gymnastic Benchmark
6 MU unbroken
5. Metcon
"Hulk Hogan"
Had to cut this one short to get to class but was running out of gas anyways - I did 4 rounds before I stopped - these heavy metcons are definitely somewhere I need to improve my endurance. I was super drained after the power cleans. I am going to finish this metcon later.
What did you guys think of this metcon?
Gonna get after this later but heres some inspiration for you that im using (im putting it on repeat)
ReplyDeletehttp://www.youtube.com/watch?v=ivanMC5C1fU
Open
ReplyDelete1) 1 round Rx + 4 rounds w/ 155# PC
2) 135# (85%) & 105# (65%)
3) 225#
Open
ReplyDelete1. 6rds + 2mus
2. Squat snatch 85% - 155#
65% - 125#
3. Back squat across - 275#
This comment has been removed by the author.
ReplyDeleteDid 20mins amrap for wod#1
ReplyDeleteHulk hogan : 4rounds with mu transitions, missed round 5, 6-10 scales to 4 cleans (135#)
ReplyDeleteSnatches
105. Failed 3 sets 3 times
75 3x2
Bs 155
when are we gonna start the get haaa-uuggee programming
ReplyDeleteDon't think we're doing that this year.
DeleteRegionals:
ReplyDelete1. 5x1 141 lbs. 2x2 125 lbs.
2. 220 lbs.
3. Rounds 1-4 265 lbs. Rounds 5-8 275 lbs.
4. 5 (working on stringing them together w/o false grip)
5. 8 rounds (scaled PC weight to 165 lbs.)
Open:
ReplyDelete1) 10 rounds but jumping MU. Still having mobility issues with shoulders but getting better. Will hit MU soon with my Pancake partner Jeremy.
2) 3x1 @ 155#
3x2 @ 125#
3) 275# across
First day on this programming. Feeling a bit out if my league, but committed.
ReplyDeleteOpen: 5 rds subbing 3 pu and 3 dips for mu, cleans at 115#.
Snatch 3x1@80, 3x2@65.
Squat 8x3@155#
Any help us appreciated.
Welcome aboard Ryan. Remember it's all about personal gains and making yourself a better athlete. Stay committed and the gains will come. Stay on it!
DeleteWelcome! Well said Clayton
DeleteWhat they said. Ben will make you a fire-breathing-ninja-dragon-slayer.
DeleteOpen master:
ReplyDeleteBS 4 sets @ 145, 4 sets @ 155
HH: 8 @ 115, 2 @ 105/ w mu straight swings/ 7 to 0 burpees various rounds.
Just did Metcon: 9 rounds. Rx.
ReplyDeleteFirst time to do a BB-related metcon in over a month. Tried to push for 10 rounds, but did not want to shock the body. Baby steps moving forward. Quite stoked with today.
Nice work Tadpole!
DeleteOpen
Deletedid hulk Hogan 3 hours after 31 heroes and got all 10 rounds rx'd. Very pleased with this :)
Went in straight from work this morning, roughly 3-4 hours of sleep. Took a lot to get motivated.
ReplyDelete5x1 snatches at 180 missed the first 2, reset my brain and got the next 5 without missing
2x2 @ 160
Clean complex 3 sets at 225
Next time I think I could go up, wanted to focus on the split jerk. Cleans felt good.
8x3 back squats @ 315 every 90 seconds (was trying to speed up the working out, I was dragging)
Max effort muscle ups
My best ever was 15 and that was about a year ago, so I was looking forward to doing this. I had someone video it and I got 5 muscle ups in and they had me stop, I thought something was wrong but I guess my video stopped working. I decided to focus on the wod and give this a go another day.
Wod: my average was 50-55 seconds a round. First 4-5 rounds everything was unbroken , only thing I broke up were the power cleans, did a few sets 3/2 and 2/2/1. Muscle ups unbroken every round, longest round 1:08 (my last round) finished 10 rounds.
Ready for a nap.
Open
ReplyDelete-- I knew that I wouldn't be ready for this workout due to Muscle-Ups - but I AM working on them every day with multiple helpful tips from everyone! :)
I was on vacation when we did "Elizabeth," so I did this WOD today in place of "Hulk Hogan" -- HAPPY. Finished in 7:56.
2. Squat Snatch - 3x1 - 115 (no fails)
3x2 - 90 (no fails)
3. Back Squat - 205
I know that heavy power cleans were in the WOD today, but I figured this was a decent sub (despite the ton of squats in Elizabeth). Be back on the wagon tomorrow :)
1) 5 SETS OF 1 165
ReplyDelete2 OF 2 145
2) 225
3) 8 OF 3 @ 315
4) Going to use this excuse.. could only hang the rings from a very high roof and this made MU's much harder. Got only one at a time...
5) Hulk Hogan
Best name for a wod ever!! Got 4rounds and then completed up to 7 with rest of time left
Enjoyed today!!!
Am
ReplyDeleteSnatch
5x1- 115
2x2- 100
Clean complex- 145/155/145 these didnt feel that great today and my thumbs feel like they are a foot long
HBBS 8x3- 205 across
Max mu- skipped just got
Mu a month ago- saving them for metcon :)
Hulk - 5 rnds (PCs @ 90#) in 11.30.
ReplyDeleteSnatches - 66# across.
The first 3 rnds were unbroken but 4 and 5 killed me.
Be massive fellow Comp WODers.
OPEN
ReplyDelete1.) did the PC with #135 cause my technique isn´t good enough for #185
3 full rounds of Rx ... 4 another rounds with 3Pullups+3Dips for
1MU ... and 8 reps
2.) Squat Snatch
can´t SquatSnatch and have to learn in the next weeks in the Box,
so I train High-Hang-Snatch
3x1 ... #88 - #99 - #110
3x2 ... #77 - #77 - #77
3.) Back Squat
8x3x #231
Open
ReplyDelete1) 10 rounds rx
Fastest 1.08, slowest 1.31
Awesome WOD, I'd like to give 5 rounds for time a shot!
2) Had nothing in me for the snatches, could only manage 50kg, anything heavier felt too much!
I completed a few Snatch, hang snatch, 2 OHS complexes with 50kg
3) 8x3 Squat
5 rounds @ 130kg
3 rounds @ 120kg
Open
ReplyDelete1. 7 rounds RX
Got 1 muscle-up the 8th round then failed 3 times. Rested until the start of the 9th and did rounds 9 & 10 with 2 muscle-ups. Tough but fun metcon.
2. 3 x 1 @ 145 lbs.
3 x 2 @ 115 lbs.
3. 8 x 3 @ 275 lbs.
Got some bad feelings in my muscle holds between my upper and lower arms. This happens when i try to do the muscle ups. I can´t do the muscle ups correct and I guess that´s why this happens.
ReplyDeleteAnyway, due to this I have problems doing both power cleans and muscle ups. Tried to do my best today but it was all a bad day.
Have had this feeling last to weeks and really need some motivation to proceed. Any suggestions in how to get out of this bad feelings/ moments?
Open
ReplyDelete1) 4 Rounds Rx, 1+14 scaled to 2 Mu's. Doubt is definitely a virus. As I fatigued doubt on form crept in out of no where and I broke on my muscle ups. Have had this happen in a competition once and I never recovered. Today I got some bad pulls but did get back on track, but after I exhausted a lot of effort.
2) & 3) unfortunately had to skip. Have had a deep throbbing pain in the top part of my forearm throughout last week. Didn't feel it again till after the WOD, but it feels worse than ever. Not overly concerned, but has anyone had this issue. If so any recommendations? Thanks
Is the pain worse when you extend your wrist (pull the wrist back)? Could be the start of tendinitis. Try voodoo bands and stretching your wrist extensors. Hold your arm out straight and with the other hand pull the wrist down. Should get a good stretch. Hope this helps.
DeleteThanks brother, appreciate it
Delete1) snatch
ReplyDelete5x1- 70kg. o fail
2x2- 60kg no fail
2) clean complex
80kg stopped there
3) hbbs 110kg
4) 7 muscle ups
5) hulk hogan
10 rounds, great wod
1. Hulk Hogan 10 rounds
ReplyDelete2. Squat Snatch
3x1 at 170
3x2 at 135
3. Back Squat
8x3 at 250
OPEN / Masters
ReplyDelete1. HULK H. = 8 Rnds and failed miserably on MU on 9th Rnd
2. Snatch Working off a 180# Max Snatch...
3x1 @ 155# felt ok...speed under bar was better but not where I would like it
3x2 @ 135# should have been only 120# but 135 was easy and I was able to "jump under" fine...
3. Squat @ 285#
Great programming... Thanks Coach Ben!!!
PC beat the crap out of me... Heavy and tough, First rnd I did 3 TnG then dropped the last two... 2nd Rnd did ALL Drops with a breath between thinking that slow and steady would help... NO WAY... 3 & 2 was way better...that extra 15-20 sec made all the difference in the world...
I was just ticked that I could not complete all 10 Rnds...
Definitely a WOD to Re-Test in in a month or two!!!
Coach B ~
Football in Wisconsin Rapids has begun! Since I am privileged and honored to be a "member" of CFNE/Comp. WOD... I want to extend that same thing to you...Be a part of our FB family...
What size t-shirts & shorts could you use???
Thanks TB - I wear a medium or large shirt (depends how swole I am that day), and large shorts.
Delete1) 155 & 135
ReplyDelete2) 185-195-200. Know it was supposed to be same weight across...
3) 235 across
4) 10 MU - little dissapointed, think i could maybe get 12-13
5) 10 rounds. Avg about 1 min per round. Fastest around :56, slowest was about 1:10
Great workout today, thanks!
Snatch
ReplyDelete5 x 1 @ 190#
2 x 2 @ 160#
Skipped C&J complex
Back Squat
8 x 3 @ 365#
Muscle Up Max Effort
2 reps. (First time doing two unbroken) (PR)
"Hulk Hogan"
Did first 3 rounds, failed ring muscle ups, went to doing Handstand Push Ups
Completed 20 minutes
Damn!! So glad to get that over with. Session took me close to 3 hrs. Love it though!!....
ReplyDelete1. 1a. 215 1b. 185
2. Done @ 285 across
3. Done @ 320 across
4. 13 4rep pr
5. Done with no failed reps nor rounds. Would NOT like to do that again please. Haha. Sleep time now.
nice brotha!
DeleteSolid!
DeleteI literally worked through 3 classes...I thought I was gonna have to sleep over
DeleteTell me about it. Next time, I'm gonna bring pillow. Haha
Deleteregionals
ReplyDelete1. 5x1 225#
2x2 190#
2. 275, 285, 300#
3. 385# across. felt powerful.
4. 11. pretty disappointed with that.
5. "hulk hogan" 15 rounds. dwelled deep in the pain cave today.
super glad muscles ups were the same even through fatigue. Lots of improvement since i've been back on the crazy train with you guys. Thanks coach.
Hogan AMRAP eh. Great work, Dex.
Delete15, wow!
ReplyDelete1) 185 x 1, 155x 2
ReplyDelete2) 225
3) 315
4) 14
5) 10 rounds with 165. Slowest round was 1:45, fastest was :52
nice!!!
DeleteThanks, you too...15 rounds of that is impressive
DeleteOpen
ReplyDelete1. 10 rds - unbroken, fastest 40 sec & slowest 48 sec
2. 205#
155#
3. 1@275# & 7@295#
Open
ReplyDelete1.) 10 rds RX, first 7 rds under 1 min then it got spicy haha....fastest was :41 and slowest was 1:22
2.) 3×1 @ #161
3×2 @ #123
No misses, speed felt good.
3.) 8×3 back squat = #315 across....speed out of the hole felt good. Channeled my inner Milko!
Bad ass, well done!
DeleteOpen
ReplyDelete1. 5 rounds scaled
2. 3x1 85#, 3x2 @65#
3. 155# across
1) 205 Across for singles, went 4/5. Missed rep 1, I know what I did. So that's good. 185 for the doubles, hit both.
ReplyDelete2) 225 Across, maybe some room for more.
3) Hatch Squat
4) 8 Muscles Ups, was hoping to get more but just felt wrecked. PR is 9, so it wasn't that bad.
5) 6 Full Rounds.
6) 4K Row recovery row.
Actually, I'm a dummy, I got 7 full rounds on Hulk
DeleteThis comment has been removed by the author.
ReplyDelete1. 170#/150#
Delete2. 225# 225# 225#
3. 265#,across
4. 19 Unbroken MU's, 2 rep PR
5. 6 Rounds + 12 Reps RX
1. Done at 185 then 155
ReplyDelete2 245
3. 295 for 5 sets, knee started popping and kinda hurting so I quit.
4. Only got 6. My hip explosion and dip strength were weak today. Previous best 12.
5. Only did four rounds. Muscle ups were just weak today. Engine pretty off from the entire week off last week at conference for work. Did some stuff but just not enough. Lesson learned
"Hulk Hogan"- 8 rounds in 20 min. With the muscle ups i did 3 reps of getting up (i cant do 1 mu let alone 3) the i did 3 c2b
ReplyDeletesnatch-5x1@80%=135
2X2@75%=125
Complex-185lbs.
HBBS-8x3@315 (butt to floor)
Open
ReplyDelete1. Made all 10 rounds unbroken felt really good best time was 40 slowest was 50.
2. 200
3. 315 across
Open
ReplyDeleteHulk Hogan- fastest rd 1:25, slowest rd. 1:55
1-2 MUs per round, everything else RX
3x1 @ 165
3x2 @ 125
8x3 @ 155
open
ReplyDelete1-Hulk Hogan all done fastest round :52 slowest 1:25
first time completing as RX!!!!
2-back squat out of order 8x3 @ 275
3-squat snatch 3x1 at 85% should have been 195 only was able to do 175
squat snatch 3x2 at 65% 155 done
Open
ReplyDelete1) 10 rounds fastest time 1:00 Slowest time 1:18
2) Squat Snatch 3x1 at 200# no misses 2x2 at 155 no misses
3) 265
Wife
1) 10 rounds modified to 1 Muscle up fasted time 46 seconds slowest 54
2) 3x1 135 2x2 105
3) 185
1) Snatch
ReplyDelete- 5x1 @ 205
- 2x2 @ 185
2) Clean & Jerk Complex
-225
-225
-235
3) HBBS
- 75% Across
4) Unbroken MU
- 9
5) "Hulk Hogan"
- 10 Rounds...Fastest = :58 / Slowest = 1:12...All MU Unbroken
Regionals
ReplyDelete1) 175/155- couple missed reps at 175 bit I got them
2) 225- had a little more in me
3) 315
4) 4 muscle ups
5) 7 rounds plus 1 power clean
Open:
ReplyDeleteA) 6 rounds of Hulk Hogan. 47, 47, 47, 48, 1:18, 1:42. There seems to be a slight drop off in performance..
B) 3x1@205, 3x2@175
C) 8x3@335
Regionals
Delete1) 5x1 165lbs-2x2 145lbs these felt fast today
2) worked up to 205-215-225
3) 235 across
4) 11 reps (tied PR)
5) 4 rounds + 6 reps. Had to jog 50yds between MUs and cleans. Still no excuse for not having it mentally today
Cuz
OPEN
ReplyDelete1) All sets RX, unbroken and at same pace: 49-52 seconds each set. Pretty proud of this one.
2) 3x1 @ 200#. No missed reps. 3x2 @ 155#
3) 8x3 @ 305#. Got spicy at the end.
1. I know it wasn't the intention and I won't do it again, but I got ahead of myself and PR'd on snatch at 225. Had 230, but lost it forward standing up.
ReplyDelete2. Complex: 225, 245, 245
3. Back Squat: 335 across
4. Muscle-ups: 9 (should've rested at the bottom not at the top)
5. "Hulk Hogan"- Got all 10 rounds.
Fastest: 52 seconds
Slowest: 1:08
Fun day today. Felt good.
Open:
ReplyDelete1.) 5 rounds sorry coach
2.) 3x1@150#
3x2@115#
3.) 225#
Regional
ReplyDelete1. 205/180
2.225# staying safe with back. Bothers me in front squat position.
3. 305
4. 12
5. Best :37, worst :44
( 44, 37, 38, 38, 40, 40, 41, 41, 42, 42 )
Open
ReplyDelete1- 9 rounds. I gave up. Finished 9th with 10 seconds to go but just lied there.
2- 165 lots of misses
125
3- too wore out to do it.
Open.
ReplyDelete1. 2 rounds. 3 cleans. Had some slip up on the mu on the 3rd round which cost me some time
2. Missed do to a class starting
3. 315 for 4 rounds, but had to drop to 275 for the last 3. Form felt bad, was not consistent.
Regionals
ReplyDelete1)a) 225
b) 200
2) 275/286/300
3) 400 across
4) 10
5) 14 Rounds
Fastest - 50sec
Slowest - 1:27
Missed a couple of days last week, nor happy about it but got a bunch of stuff done at the house instead. It's the choices you make. Got back on the train today.
ReplyDeleteOpen
1. Hulk Hogan. Got 10 rounds but don't have rings set up yet for full muscle ups (ceiling height) so did strict mus with the smallest band. Power cleans were the toughest part. You know it's bad when burpees are the "rest" in a wod!
2. Snatches felt heavy today, but took my time and worked up to it. 170lb for 3x1, 130lbs for 3x2.
3. Ran out of time... No energy left either.
10 rounds of Hulk Hogan, scaled to 155#
ReplyDeletesquat snatch, first time Oly lifting in 4-5 months so was being extremely careful:
135,135,145,155,165, then 175-175-175, used 90% of old 1RM, then 135x2,135x2,135x2
Back Squats, HB, 135x3,225x3,315x3 then all 8 seta of 345x3
(I'm deconditioned and haven't really worked hard in a long, long time.)
Regionals.
ReplyDelete1) done 147/132
2) 198/198/198
3) skipped due to time.
4) 6.
5 done. All muscleups unbroken was pleased with that. A drager around 1.15 to 1.20 a rd.
Was able to sneak in the squats this afternoon.
Delete3) done at 319.
Regionals.
ReplyDelete1. 140 & 125. These felt really solid, snatch form is finally coming along.
2. 205 across
3. 295 across
4. 5 mu's
5. 3 rds rx, on round 4 did 2 mu's then failed about 6 times. Finished the round then did 3 rd with strict ring pull ups. I started swinging really badly on the mu's, anyone have any tips on how to better control the kip when one begins to get fatigued?
OPEN
ReplyDelete1. Hulk Hogan - 5 rounds + 7 Rx'd
2. 3x1 @ 145#
3x2 @ 115#
3. 8x3 @ 275#
Power Cleans were by far the limiting factor - fell apart quickly on these - missed a few of the Squat Snatches - the heavy cleans seemed to override my nervous system - took awhile to change gears ...
DeleteOpen
ReplyDelete1. Hulk Hogan - 5 rds w/ 3MU and 3 cleans *scaled to 135 and dud strict MU with a band
2. 3x1 @ 110
3x2 @ 85
3. 8x3 @ 225
Need some work on my Oly lifts. But the MU's are starting to feel like they're coming together
Open:
ReplyDelete1- 4 rondas: 1: 3mu, 2: 2mu, 3:1mu, 4:1mu
Tengo q mejorar los MU mi max es 3 rep seguidas el power clean escalado a 135# @80%
2- 3x1 17, 5kg @85%, 3x2 : 12, 5kg @65%
3- back squat 35kg @85
Open Program
ReplyDelete1) 6 rds + 3 MU + 5 cleans + 1 burpee - major disappointment. Grip got too slick on the MU that I started losing my false grip after rd 5. Once they failed, it was over.
2) Done at 155, 120. Felt ok.
3) Done at 255 across. Felt weak. Need a rest day.
Open
ReplyDelete1) Did 2 MU / 4 Pwr Cleans @ 155# / 7 Burpee per round for 10 rounds. Fastest 39 sec, slowest 48 sec
2) 140# / 110#
3 215#
Open
ReplyDelete1) Did 2 MU / 155# PC fastest time was 45 sec, stayed between 45-48 sec for the first 6 rounds, then started to fail MU so I went to 1 MU and/or MU attempt, longest was 1:05
2) 155# / 125#
3) 240#
Open
ReplyDelete1. Did 1 MU and 115#. Did all 10 rounds, fastest was 41 seconds, slowed was 55.
2. 100#/80#
3. Did not have time to complete
Reg:
ReplyDeleteMixed up days a bit this week, wanted to do today with my training buddy, and Spartan this weekend.
Snatch work: 165, and 140
Complex: 205 .... jerks starting to feel normal
Squat: 275 across (this is my 1RM from 2 months ago).
Max MU: 10, I think I could have had more, but my swing/recover/kip was off until in the WOD and I didn't want to wreck my hands completely. It's also been over a year since I tried to string more than three together at once.
Hulk Hogan: Complete RX, this was really fun, MU's felt smooth and effortless, Cleans were heavy but limited rest (dropped all), and burpees are burpees.
It was definitely a lot of work today, but it felt great, all 2 hours of it.
Averaged just over a minute per round, slowed to 1:15 at the end. Never tried to bang out rounds quick.... wonder now if I should have. I saw all the incomplete WODs above and thought I should pace it. Still fun.
DeleteRegionals
ReplyDelete1)215(5x1) 190(2x2)
2)255 across
3)375 across
4)15 MUs
5)Completed: all round around 44 seconds
M/25/5'6"/178/Southeast
After 2 years off from competitive CF, I've decided to get back into it. Regionals '11 was my last true comp and now I want to get back there in '14. Been super busy operating two boxes and getting married.
ReplyDeleteHulk Hogan as rx'd
fastest round :44 last round 1:48
squats 205 (kept it light so I could move Tuesday, havent been under a bar that much)
So happy I found this site and ready to kick it into gear.
David / 32 / 5'10" / 175 lbs
Open
ReplyDeleteforgot to state : fastest 1:13, slowest 1:40.
First week following CompWOD.
ReplyDeleteRegionals:
1. 195, 175
2. 205
3. 275
4. 5
5. 7 Rounds. Did 3 more rounds.
This comment has been removed by the author.
ReplyDelete1. Snatch
ReplyDelete5x1 @ 115lbs
2x2 @ 105lbs
2. Clean Complex
3 sets @ 135lbs
3. Back Squat
8x3 @ 185lbs