Back squat 3,3,2,2,1,1 (@80%)
90 seconds between sets
:WOD:
Every 90 seconds for 15 minutes (10 total rounds):
15 DoubleUnders 5 Pullups
3 Ground to Overhead
Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.
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Carolina One Volleyball homework
20 rounds
5 squats
5 push ups
5 sit ups
30 single unders, pull ups with the red band, & 65lbs
ReplyDelete30 single -- 115 snatch each round
ReplyDeleteSWOD: 3-3-2-2 @ 225, 1 @ 245, 1 @ 275
ReplyDeleteWOD: 7 rounds- 15 double unders, 3 rounds- 30 single unders, 135 lbs clean and jerk each round