Burpee Challenge
Day 77
ADVANCED
Training:
"Pinnacle - ADV"
15 Min/AMRAP
5 Back Squats 80-85% of 1RM
10 Push Ups
10 Box Jumps 20"
FIRE-BREATHER
Training:
"Pinnacle"
15 Min/AMRAP
1 Back Squat 90-95% of 1 RM
3 Deficit HSPU - strict
10 Box Jumps 24"
Supplemental Training:
5 Min
ADV - 3 sets of 12 Back Extension @ 2020
FB - False Grip holds, False Grip Ring Rows, False Grip Pull Ups, etc
Post loads, rounds and thoughts to comments.
Training Notes:
The goal is to focus on each movement separately and definitively. You are NOT going AFAP. Your work output should be consistent across the 15 min. Changing weights and waiting for the racks is a GOOD thing.
Back Squat - Maintain the same load throughout
Deficit HSPU - If you are able to do 5 strict HSPU's (head to floor), increase the depth for the workout.
Box Jumps - Work on making them smooth and TnG
Posts
9 comments:
wod adv 170 7 rds
little different work out today the pace was a completely different feel.
i liked this one, FB, 185 Lbs, did 2 rds of HSPU on the box & 2 red plates, the last 5 rds on green/red band combo, 7 Rounds total, great job 9:30!
8 rounds. I did 135lbs which was more than 90% of my last 1rm back squat. My 1RM is def not 140 anymore. Did HSPU with the green and blue band. Thanks Nick for helping me with those. Completely toppled over on the first few tries but that MADE me learn to position my feet. Used the 24" box for the jumps.
FB @ 225lb
HSPU: (2) 45 plates to floor
30" box jumps
7rds.
Some back squats felt good, others I think were only parallel.
Used a kip on some of the HSPU.
Great job on those squats Bullet Bob!
Megan, that MU is soooo close!
FB with Pat, 185 lbs, 7rds
fb 205
hspu i used 1 45lb plate to ground, i finished 9rounds all together. thanks for the help with my squats mark i can really feel the difference.
An AWESOME end to the day in EHT with MIKE L getting his 1st MU! Way to go!
Fantastic job today everybody!
FB:
140lbs, regular HSPU, 24" box
5 rds + 1 + 3 + 8
Great 5:30pm class tonight.
The 4 of us were able to each have a station. Solid efforts by everyone. This WOD was a mentally challenging for me.
FB WOD:
10rds = (2rds @255lbs + 8rds @245lbs)
HSPU on 45s to 1 abmat.
24" box jumps
I wanted to use the 255 the whole time, but it was just a but too much for me. Should've started with the 245 from the beginning.
Nice work Steve! Way to hit it hard for your first day at OTG! Glad to have ya!!!!
FB: 275 BKSQ
25 lb plates
24" BJ 8 rnds
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