EMOM – 10
Odd – 3 Push Jerks
Even – 5 Wgt Pull Ups
+
4 RFT
5 Wall Climbs
10 Power Cleans 135/95
200m Run
–or–
13.3
——-
Make sure you have a strategy for the Wall Balls based upon your ability level. Be smart and do not attack the Wall Balls. For those planning to get to MUs something like 3×20, 4×15, 3×10. Chris and Sam did great with this breakdown. For those just looking to get through the Wall Balls and into a few DUs 5×10 and then ladder down reps from there (but no less than 5). Rests should be brief, even if you have to decrease your reps per set you will be fine as long as you don’t lag on your rest times. Stay focused on the set at hand, put the big evil # 150 out of your mind and don’t think about how many more Wall Balls you have left, you just have to get through the next set.
Archive for March, 2013
AMRAP – 12
150 Wall Ball
90 Double Unders
30 MU
–or–
If attempting Saturday
Double Under Skill Work
Muscle Up Skill Work
+
3 Sets
Run 200m
10-15 GHD Hip Ext/Good Mornings
r/r – 60s
200m Run
15-25 Abmat Sit Ups
20 Air Squats
r/r – 60s
Choose your work today based off of the day you will make your Open attempt. Thursday – Rest/Mobilize, Friday – Can do today’s WOD or Goat/Light WOD your Coach will help you with. Saturday – Today’s WOD
——-
A. In 15 min build to a 1RM Snatch
B. 2×1.1 @ 90% of A
+
500m Row x 2; r/r – as needed
+
30 TGU for quality
*try and keep a slow and steady pace
—-
You won’t want to miss the Triple H Showdown next year
EMOM – 10
ODD – 2 BS @80-85%
Even – 20m Sprint
+
3 RFT
20 TTB
20 Wall Ball
400m Run
*Make sure every rep reaches the target on the WB. Do not count reps that miss the wall or do not reach the target!!
-
14:58 – I have a feeling we might be seeing wall balls again soon in 13.3…or maybe CTB pull-ups!!!
7 sets of
2 HSC + 1 Jerk
+
3 RFT
10 Thrusters 115/75
10 CTB Pull Ups
–then no rest–
40 KB Swings
-
RX smoked me on the thrusters. David H. should have listened to you! Last set was brutal!
-
I don’t know Don, I felt like a wuss for not RX’ing. I should’ve shared the pain. I know how tough it was w/ 105#…115 would’ve completely wrecked me. Great job to everyone in the giant 5:30am class!
-
8:48 RX – Chest to Bar are getting somewhat easier, just still very slow!! Thanks for pushing us to do them, Matt!
Snatch 6×1.1 @80%
+
For Time
100 KBS
100 Sit Ups
–or–
13.2
———-
Congrats to our Triple HHH Showdown athletes. Salute!
-
Congratulations to the three H’s! Of course with a coach like that, you better do it right!
One of my most favorite Bolt memories!
Love my Bolt family!
Not to be “that guy”, but isn’t it Triple H Throwdown?