Goat day today working on Overhead Squats and Squat Snatch.
EMOM for 5 minutes
Take 15 minutes and work to a heavy complex of
Then 3 rounds of
Then take 15 minutes to work up to a heavy
Results: Complex got up to 80lbs. Squat Snatch and Snatch Balance went surprisingly well. Snatch Balance 45-65-65lbs. Overhead Squat got up to 100lbs.
Doing the Bear Complex again. Last time was in June of 2018 and got up to 115lbs.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, do not put the bar down, touch and go on the power clean until all 7 sets are done).
7 sets of the following series of movements:
Then 3 sets of
Then 3 sets of
Results: Got the 115lbs again, but just barely, so decided to stick at 115lbs for the rest of the rounds, breaking as needed. 65-95-115(Rx)-115 (4+3 reps)-115lbs(3+2+2 reps). Front Squats 135-155-165lbs.
Every 2 minutes for 6 minutes
Take 15 minutes and work up to a heavy
The 5 rounds for time (scaled version of the DT Hero WOD)
Cash out with 1000m row.
Results: L-Sit still sucked, used bent knees, need lots of work. Strict Press 1 x 150lbs. Metcon 8:47 (was 9:30 last time so big improvement). Row in 4:37.
Not for time, 3 rounds of
2 x Turkish Getups per Side
Then every 2 minutes for 15 minutes, Hang Power Cleans
Then every 2 minutes for 15 minutes (5 rounds), work up to a heavy
Then not for time 3 rounds of
Results: TGUs 14-16-18kg. HPCs 80-95-105-115-130lbs. PC 135-145-150-165-175lbs (new 1RM).
Based on the April 2 WOD from CF Invictus.
5 rounds
Then do 4 rounds of, AMRAP in 2 minutes
Rest 2 minutes between rounds.
Results: Deadlifts 205-225-255lbs. HSPU 10-9-8. Metcons 2 rounds plus 1 rep, 1+11, 1+5, 1+17.