Comfort Zone Out

Jun 19th, 2015

Category: Competitor

Comfort Zone Out

Brownie

Brownie

Warm-up
25 cals erg
25 shoulder taps
25 cals air dyne
25 shoulder taps

Strength – Work off of your 1rm BS from Monday.  If you don’t know your 1rm FS, guestimate.  Please stick to the percentages, there are calculators at the desk.  If it feels light work on speed and form. 

Back Squat – rest about 2 minutes between each set
1×10 60% of your max back squat
1×8 70%
1*6 75%
1*4 80%

Front Squat –  rest about 2 minutes between each set
1*5 60% of your max Front Squat
1*5 70%
1*5 70%
1*5 70%

Skill
5 Sets Not for time
10/7 Strict Handstand Push-ups followed immediately by a max set of UB kipping handstand push-ups. Record total kipping reps.
-Then Rest 3 Minutes

Regional- 7/5
Open- 10 Slow negative HSPUs to defecit- 3 sets
Max Kipping HSPUs 2 Sets

** NO ABMATS **

WOD (25 Minutes)
2 Rounds
750m Row
3 Minutes Rest
400m Sandbag Sprint (5,4)
3 Minutes Rest
50,40 Calorie AD
3 Minutes Rest

-Each for Time

DISCUSSION 2 Comments

  1. biscoe 06/19/2015 at 6:25 pm

    back squat x 10 @ 60%: 260#
    x 8 @ 70%: 305#
    x 6 @ 75%: 325#
    x 4 @ 80%: 350#

    front squat x5 @ 60%: 215#
    3×5 @ 70%: 250#

    skill done @ reg: wasn’t keeping track
    wod: ran out of time / 750 m row, 400 m run, 25 cal on airdyne (1 rd)

  2. Sam Gifford 06/19/2015 at 5:43 pm

    Back Squat: 245, 285, 305, 325
    Front Squat: 225, 250, 250, 250

    HSPU: 12, 5, 4, 2, 3 (Need to learn to kip) – 10 strict each round

    WOD: 30:26 RX (AirDyne is torture)