Fri Apr 20

WOD 120420:

BB Gymnastics/Conditioning

1) 5X1 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest 30 sec.
(115 x 120 x 130 x 140 x 150) none failed

2) 5X1 Row 200M + 4 Hang Cleans (any style) @ 225/135# – rest 30 sec.
(165) none failed

slowest row at 1:53/500m

Conditioning

3 rounds for time of:

15 KIPPING HSPU
10 1 Arm DB Snatches (alternating) 100/70#
5 Muscle Ups

Scaled DB Snatch to 60#. Untimed, Alex finished a good 4-5 minutes ahead of me. HSPU held me back. MU were surprisingly smooth, 2-3 each time.

Strength

1) 1X20 Back Squat  (115) - could of gone heavier, was a good load to start with

2a) 3X20 Reverse Hypers – medium/heavy, rest 45 sec.
- subbed out stiff legged dead lifts @ 75lbs

2b) 3X3 DB TGU @ 100/70# – rest 45 sec. (alternating reps, 6 total)
- scaled to 60lbs first rd, 45# for last 2 rds.