Warm Up
3 rounds
10 Hollow Rocks
1 min Jump Rope (throw in DU wherever you can)
1 min Handstand Holds
Strength: Backsquat
5x5
WOD:
3 rounds
1 min max pull-Ups
10 sec rest
1 min max push-ups
10 sec rest
1 min max sit-ups
10 sec rest
1 min max squats
1-2 min rest
Backsquat
ReplyDeleteJer: 185/225/255/265/275(4)
Max: 135/175/195/205/205(4)
Katie: 45/65/75/65/75
WOD: 3 rounds in order of pull-up/push-up/sit-up/squat
Jer: PU 25/25/20; PshU 43/38/32; SU 39/43/41; SQ 57/55/53
Max: PU 11/15/13; PshU 28/23/23; SU 36/34/34; SQ 33/29/31
Katie: PU* 10/9/14; PshU* 17/16/17; SU 24/23/21; SQ 32/40/41
* denotes mix of standard and sub'd movements
Totals
Jer: 70 PU, 113 PshU, 123 SU, 165 SQ
Max: 39 PU, 74 PshU, 104 SU, 93 SQ
Katie: 33 PU*, 50 PshU*, 68 SU, 113 SQ