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24th FEB 2015: Squats, heavy C&J WOD + 2 short sprint WODs

24 Feb



Super fine training session with good friends.

Strength

Back squat: 100 kg (3 reps) – 105 kg (3 reps) – 110 kg (1 rep x 2)

BW strength

Negative pull-ups (5 sec down): 3 x 7 reps

WOD 1

3 rounds:

  • 6 C&J @ 65 kg
  • 6 burpees
  • 30 sec rest

Time: 2 min/round

WOD 2

4 rounds:

  • 8 squat cleans @ 40 kg
  • 4 ring dips

Result: sub 1 min/round

WOD 3

EMOTM x 5 min:

  • 15 box jumps 20”
  • 10 kipping handstand push-ups

Result: each round in 44/45 sec

Finisher

Strict pull-ups: 5-4-3-2-1 reps

Cool down

5 min rowing (2:30 min arms only // 2:30 min legs only) + 5 min normal rowing

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