Sam post wod Masters Comp!
Warm-up
Coach’s choice
WOD prep
Prep Movements
WOD
The Other Total
1 Rep Max Clean
1 Rep Max Bench Press
1 Rep Max Overhead Squat
Post WOD
Pigeon stretch 2 minutes per side.
Hand stand accessory work. Can be done pre or post wod
Rest as needed between sets.
Rx work:
10 x 10 second handstand hold (belly to wall)
20 tuck ups
30 deficit hand release push up (set plates for your hands )
40 superman pulses
Scaled work:
10 x 10 second handstand holds off box
20 tuck ups
30 hand release push up
40 superman pulses
The other total…never did this one before…clean 185#, bench 195#, ohs 125# (PR for 1 RM). Fun class.
The Other Total: Previous (11/21/16): 245 (85|100|60)
Today: 285 (95|110|80) PR
PRs in the clean and overhead squat. If could figure out a way to detach my head from the rest of me, I’d be really good at this! Thanks to Ilana for the help on the OHS! Fun times at 5:30 🙂
It was a good day for moving weight!! Thanks Jess for being such a great partner!
Squat clean 145# PR — previous 135#
Bench press 105# — previous 105#
Overhead Squat 110# PR — previous 75#
Total = 360
The Other Total: 320
Power Clean: 115 / previous: 110
Bench press: 115 / previous: 115
OH Squat: 90 / previous: 95
I checked my previous numbers after the WOD, and realized that I have overhead squatted 95#. I’m pretty sure I could have done more, but I was afraid of the numbers and was running out of time… I should have checked first – I honestly didn’t realize I had them all saved!
Previous 130/135/110. 375#
Today 130/140/115 385#
Too much time working on my clean during the WOD, but clearly not enough time working on my clean. Somehow think too much and not enough all at the same time.
It was a great day for weight! Thanks Dawn for being my partner! You did awesome!!! Crushing the squat cleans!
Today 130# / previous 135# totally mental today!
Bench 125# / 125#
OHS 105# PR / I think it’s 75# –
Total 360
Squat clean 225
BENCH 255
OHS. 175
TOTAL 655
Other Total
Squat clean: 210
Bench: 195
Overhead: 165
Total: 570