8-25-15

Lift: 
Part A
every 90 seconds for 10 rounds
split jerk
Set1. 2@ 77.5%
Set2. 2@80%
Set3. 2@82.5%
90secREST
Set4. 1@85%
Set5. 1@87.5%
Set6. 1@90%
90secREST
Set7. 1@92.5%
Set8. 1@95%
Set9. 1@97.5%
Set10. New 1RM

Part B
Shoulder press

3x3 @77.5% of 1 rm
2x2 @82.5%
1x1 @87.5-92.5%
2x2 @85%
3x3 @80%

High Skill:

30sec ON 30secs OFF - for 5 mins

HS Walk

20sec ON 40secs OFF - 5 mins

L-Sit

WOD: 

Every 90sec for 8 Rounds
7 Pulls on the rower all under 1:30/1:45 split
5 DL 335/225
30 ft HS Walk

*split has to be under 1:30/1:45 or the pull doesn't count

 

EaDo Elite Athlete Grant feeling really excited about the sprint in this past weeks work. 

Photo Credit: Sierra Prime