workout
cleans-
10 reps @ 50% = 25lbs
10 reps @ 50% = 25lbs
5 reps @ 65% + 5lbs = 40lbs
5 reps @ 70% + 5lbs = 45lbs
5 reps @ 75% + 5lbs = 50lbs
upright rows – 96lbs
hammer curls – 12 lbs
barbell girl – 35lbs
seated rows – 25lbs
pulls ups – blue band
The strength today was pull. All the exercises felt good except the cleans. They hurt my arms but I was able to complete them. The pull ups with the blue band were super easy. My goal is to use the green band next time I do pull ups.
12 minutes of cardio – I did 12 minutes on the stepper. It felt good and it wasn’t that hard.
WOD – 20 minute AMRAP
20 deadlifts
30 box jumps
40 kb swings
150 skips
2 laps of tech
150 skips
40 kb swings
30 box jumps
20 deadlifts
The WOD was a lot more challenging than I anticipated. I started at the 2 laps of tech hall and got through 1 whole round and to the 20 deadlifts at the bottom. In total I did approximately 1.5 rounds. I was very very tired running the 2 laps the second time. The stairs really really hurt my legs but it felt good to finish.
Finisher-
3 x 30 seconds ski machine
3 x 30 battle ropes
The finisher hurt my arms during the third round. I went back to back with no breaks doing the ski machine and battle ropes.
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