July 30, 2012 1) 3 rounds not for time: 30 double unders 6 – 8 butterfly pull ups (concentrate on speed and efficiency) 10 wall balls (speed and efficiency) 2) Spend 15 – 20 minutes working up to a 3-RM back squat 3**) For time: 21 – 15 – 9 burpee hand stand push ups toes to bar Posted on July 30, 2012by admin
285lbs 3-RM back squat WOD = 12:58 Must get better at HSPU’S I have really enjoyed the Competition programming. Reply
315 Back Squat 6:45 WOD gotta work on depth with back squat once i hit 325 i could bouce back up Reply
3 RM Back squat=150 lbs with good depth WOD= 14:57 Workout #2 snatch homework plus bounding BJ and DU thank you for the programming!!! Reply
285lbs 3-RM back squat
WOD = 12:58
Must get better at HSPU’S
I have really enjoyed the Competition programming.
315 3rep BS
285 lbs 3-RM, 10:37 wod time
325 Back Squat
10:14
HSPU making progress but still not there.
315 Back Squat
6:45 WOD
gotta work on depth with back squat once i hit 325 i could bouce back up
3 RM Back squat=150 lbs with good depth
WOD= 14:57
Workout #2 snatch homework plus bounding BJ and DU
thank you for the programming!!!