Wednesday, July 9, 2014

Friday 7/11

Squats/Accessory
A. Squat Snatch: 5 x 4 @ 65%, DROP EACH REP
B. Back Squat: 6 x 2 @ 80%
C. Bulgarian Split Squat: 4 x 6 (Each Leg- heavier than last week)

The Ghost: 6 Rounds
1 Min Max Cal Row
1 Min Max Burpees
1 Min Max DU
1 Min Rest
*Don’t game this workout.  Don’t go slow on the burpees just to get more double unders.  Go hard at each station!

EMOM x 6: 15 Pull-ups (As fast as possible)

1 comment:

  1. A Squat Snatch- 5x 4 @ 65% drop bar each time. Did 70#. Felt great!
    B. Back Squat: 6x 2 @80% 165#, these felt great also.
    C. Bulgarian Split squat- first time doing these, so did 20 pounds each arm. Felt fine, little weird on balance.

    The Ghost: This was a great one!! Although, I think I could have maybe pushed harder.

    Round 1- 17, 15, 35
    Round 2- 16, 15, 48
    Round 3- 15, 15, 52
    Round 4- 14, 14, 56
    Round 5- 13, 12, 50- this by far was the hardest round
    Round 6- 15, 12, 50

    I struggle with the row, pull 1 cal every two pulls...sometimes I get lucky and do 1 cal a pull. Need to work on this for sure. Burpees, I just tried to keep going. Double unders, I use way too much of my arms so I tense up and get real tired. This WOD make me see some things that I need to work on.

    EMOM x 6: I did not have time to do this one.

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