6 Days out from a local competition, bleed during training, not during battle... We did enormous amounts of volume today, the rest of the week will be small wods and major moblity work... and mix in some rest as well.
1. Partner Sandbag Wod
-Sandbag Sprint-
For Time: 6 Minute Cap
Female athlete: 120m Sprint (60m unweighted + 60m with Sandbag)
Male athlete: 120m Sprint (60m unweighted + 60m with Sandbag) / Female athlete: 10 Burpees over sandbag
Female athlete: 120m Sprint (60m unweighted + 60m with Sandbag) / Male athlete: 10 Burpees over sandbag
Male athlete: 120m Sprint (60m unweighted + 60m with Sandbag) / Female athlete: 10 Burpees over sandbag
Female athlete: 120m Sprint (60m with Sandbag + 60m unweighted) / Male athlete: 10 Burpees over sandbag
Male athlete: 120m Sprint (60m with Sandbag + 60m unweighted) / Female athlete: 10 Burpees over sandbag
Female Athlete: 120m Sprint (60m with Sandbag + 60m unweighted) / Male athlete: 10 Burpees over sandbag
Male Athlete : 120m Sprint (60m with Sandbag + 60m unweighted)
Time: 4:58 sandbag weight 60# men/ 35# women
2. Ascending Weigh Front Squat. Each athlete will move through 5 barbells for max lb’s moved. 20 Seconds to accumulate reps, 10 seconds to transition to next bar (Tabata). Men will start first. Teammates will alternate each round (Mens bar 1- Women’s bar 1- Mens bar 2- Women’s bar 2- etc)
Men’s load- 115-135-165-185-205-225
Women’s load- 75-95-115-125-135-145
I did 10 @135, 9 @165, 8 @185, 7 @205, 5 @225
We will put together a strategy for this one...
3. Find your 3 rep max (touch and go only) of this complex: Squat Clean + Front Squat + Jerk
#205, 225, 240 (missed the jerk on the second rep)
4. Back Squat Every Other Minute on the Minute (EoMOM)
80%x6 #295, 85%x1 #315, 80%x6 #295, 85%x1 #315, 90%x1 #335
5. Partner WOD
400m Sprint Alternating until 2400m (3 each)
150 Kettlebell Swings #70/53
100 Pull-Ups
17:14