15 Minutes Weakness Work
Gymnastics 1: 'Mini' Flight Simulator, 5-10-15-20-25-30-35-30-25-20-15-10-5 Double Unders (each number is an unbroken set; go back to zero after completing each set. Each set is unbroken!)
*10 Minute Time Cap
Olympic Lifting: Snatch Balance: 5 x 3 @ 65% 1 RM Snatch
For time:
3 Power Snatches 115/75#
6 C2B Pull-ups
9 6″ Target Burpees
6 Power Snatches 115/75#
9 C2B Pull-ups
12 6″ Target Burpees
9 Power Snatches 115/75#
12 C2B Pull-ups
15 6″ Target Burpees
12 Power Snatches 115/75#
15 C2B Pull-ups
18 6″ Target Burpees
15 Power Snatches 115/75#
18 C2B Pull-ups
21 6″ Target Burpees
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DeleteWeakness work: strict muscle up work. Still working on the transition
ReplyDeleteFlight simulator: no problems here, faltered on a couple.
Snatch balance: 165#. These felt really solid and light.
WOD: 15:16
First 3 rounds were solid. Round 4 is where it really started getting rough. But pushed through and finished.
Weakness: worked on handstands and Muscle ups. I am so there which is extremely frustrating. Going to go back and work on ring dips and strict pull ups to help with these.
ReplyDeleteFlight Simulator: no problems here, only missed once
Oly lifting: Did 70# and then did a few at 85#, these are feeling way better.
WOD: Patrick and Ernie killed me on this WOD. Finished in 20.