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13.06.26 Wednesday

25
Jun

13.06.26 Wednesday

 

Strength:
Front squat WBF x 3r x 10s (weight by feel) RX+ 78% (1rm FS)
Clean pull WBF x 3 x 2 – RX+ 96% (of clean)

WOD:

10-8-9-6-4-2
Pull-ups

10-8-9-6-4-2
Kb swings 53/35

10-8-9-6-4-2
Thrusters 105/73

RX+ (to be performed 60sec after end of WOD)
– Clean deadlift – 100% (of clean) x 3
– ME L-sit x2

5 Responses

  1. Ryan Snyder

    Legs are fried–felt very slow coming up on squats and thrusters.

    Squats: all sets @ 195 (78%)
    Clean pulls @ 225
    WOD: 6:11
    Clean Deads: 235
    L-sit: 1st attempt=45sec, 2nd attempt=30sec

  2. Lacretta

    Front Squats with Niki
    75lbs; 85lbs; 95lbs; 105lbs; 115lbs; 115lbs 115lbs; 115lbs
    Clean Pulls at 75lbs; 95lbs; 95lbs

    WOD: RX at 12:25 (Men’s bar at 75lbs)
    Thrusters felt like hell…

    RX+ after WOD
    Clean deads at 145lbs x 3
    Lsits x 2: 1st attempt at 10 seconds; 2nd attempt at 11 seconds

  3. Bob

    Jacked up day but got the work in. Did clean pulls with Zo at 95

    Ran wod at RX in 10:15

    Did squats in the driveway

    135, 155, 185 for sets 3-10

  4. Vinny Buttitta

    Front Squat: 255 3×10
    Clean pull: 230
    WOD: 5 min 20 secs (on home video)
    Clean Deadlift: 260
    L holds: 32 sec 25 sec

  5. Shanna

    Felt pretty good today minus being sore from Monday still. Knee feels better.

    Front Squats: 83, 83, 103, 103, 103, 113, 123, 123, 123, 133.
    Clean pulls 83

    WOD: 9:52 63# – loaded the bar wrong. : / and didn’t notice until the WOD was over.

    Core work: plank holds and hollow holds on the GHD