3 sets of 3-2-1 reps
Add 10# to last weeks weight
150 Wall-Ball Shots, 20# / 14#
This entry was posted by Lauren on July 12, 2013 at 1:00 am, and is filed under WOD. Follow any responses to this post through RSS 2.0.You can leave a response or trackback from your own site.
PR back squat 95#
Just to clarify, it’s one set of 3, one set of 2, and one set of 1, then move on to the wall ball shots?
1 Set is – 3 – reps, rest 30- 45 sec, 2 reps, rest , 1 rep, rest….repeat for Set 2 & 3
No… it is 3 sets of 3-2-1. You will do 1 set of 3-2-1 (about 30-45 sec rest between rep sets). Then rest for about 45-1 min and do the next full set of 3-2-1.
Back Squat: 300lb
Squat 285×3, 305×2, 325×1
Karen PR 6:47
225lb squat. Full a2g squats
Started squats @ 187lbs and passed my 1rm till 225lbs.
Karen: 5:47:31 @17lbs (max ball in gym).
Did not do Karen, had no 20lbsMed ball, did 100 Thrusters @65lbs for Time with 3 Burpees EMOM. Completed in 11:44
Squat: Started at 187lbs, increased and passed my 1rm until 225lbs.
Karen: 5:47:31 @17.6lbs (Max ball in the gym)
Box squat 240#
Metcon forgot med ball at home
Did Rich’s Friday night wod
15 one arm db snatches scaled weight to 45# db
5 rds 3 db snatches
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