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 BSย from Monday. ย If you don’t know your 1rm FS, guestimate. ย Please stick to theย percentages, there are calculators at the desk. ย If it feels light work on speed and form.ย 

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 –ย  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

2 Comments

  • biscoe

    06/19/2015 @ 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)

  • Sam Gifford

    06/19/2015 @ 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)

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