W4D7

WOD I:

Strength:

1) Back Squat: 1×10 @ 60%, 1×8 @70%, 1×6 @75%, 1×4@80 – rest2-3 minutes between each set

Metcon:

Chest to bar Pullups – 1 minute
rest 1 minute
Front Squat (95lbs) – 1 minute
rest 1 minute
Push Press (95lbs) – 1 minute

Four Rounds

*set your interval timer to 20 minutes of 1 minutes rounds, and you’ll be set.

Midline Stability:

Ab wheel rollouts – 4xmax reps

 

WOD II:

Strength:

Chinups – submaximal reps, hold top position for one second

Post reps each round to comments.

Metcon:

Jumping Squats – 1 minute
1 minute rest
Pushups 1 minute rest
1 minute rest
2 handed KB Swings
1 minute rest

4 rounds

Post reps to comments.

*Write down your reps during the rest periods

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5 comments

  1. I know I probably broke your rules. I had some frustrations to work off. So get over it.

    Back Squats 140-165-180-190 N.B. easy add weight next time

    Metcon #1 modified
    pullups – 13-13-12-10
    Push Press 95# -20-16-14-16
    Jump Squats -25-18-23-21
    Metcon #2 modified
    KBS 53# 33-28-27-30
    PsUps 22-23-20-21

    I’m not stressed anymore 🙂

  2. GS week 4. Jerks were easier, bombed on snatches again.

    WOD:

    Strength: 205-225-245-255. I may or may not have the joints of a 7 year old woman.

    Metcon:

    C2B (strict): 14-10-9-9 Total: 42
    FS: 22-18-17-15 Total: 72
    PP: 20-15-16-12 Total:63

    Total: 177

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