Strength
1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% - rest 60 sec.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. - rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.
Conditioning
100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#
For time.
*Rest 1 minute.
2 minutes ME Row/Airdyne for Calories (Airdyne is the preference).
bench: 190,205,205,215,215,230,230(2).
ReplyDeletew. pu: 30 across the board.
DL: 245+blue and oragne band. Extra band killed me.
Conditioning: 12:40 +30 cal. Nothing left for the row, legs were dead.....
DL 185 + red bands
ReplyDeleteBench 155,165,165,175,175,185,185(marco helped last rep)
Pullups 20,25,25,25,25,30,30
DUs and WBs still my goats 18:29
Row 32 calories
Ugh, I did this with lots of subs
ReplyDeleteDL 235
Bench subbed max effort push ups. Just went to failure. After round 1 that was under 15.
Did Pendlay rows as a pull up sub.
135, 145, 155 for the weights.
subbed yoga ball sit ups for DU and 45# thrusters for the wall balls. Need to buy a rope, and a ball. It took 22 minutes and I'm still feeling the sit ups.
We went to the oak street pie company for pie. I'm calling that dinner. I'm pretty sure it's not ZONE and It wasn't part of the WOD, but it's the best pecan pie I've ever had. I know they can make a good pie because the nice lady that runs the place is really really huge. Also 'cuz the pie was good. Like, very. good. I guess what I'm saying is that I just had awesome pie.