WOD
“Gecko”
AMRAP 10
10 Sumo Deadlift High Pull (135/95)
10 Push Press (135/95)
10 Pull Ups
Then
Push Jerk
3×3, ascending
WOD Guidance & Goal: xxx
Post Score to Comments. Compare scores HERE.
ENDURANCE
3x200m fast
3x600m moderate
3x200m fast
3x500m moderate
3x200m fast
rest 1 min between reps. 3 minutes between sets
BARBELL CLUB
back squat
heavy 3
high hang snatch 5×2 @75%
3 65#/100#
3 + 8 55#, p/r band KPUs / 70#
Endurance – fasts under 2:10, moderates under 2:30
2+29. 95#. 135#
2+28 – DL, Front Sq, 20 Ghd @ 185#
Back Sq – 245#
4+3 65#, 5 RBPUs/round
100# PJ (PR 5#)
Monday….
3+1 Rx / 135#
Shoulder got wonky during WOD. Stayed at WOD weight for push jerks.
3 + 20, 65#/Purp KPU, 85#
5+5@80#
135/145/155
3+23, 65#
Oops and 100#
4 +10 @ 95# / 165#
145/155/165#
4+14 at 95#, stayed at 135# for PJ
4 rd 85#
115/125/135#
3+12, 75# / 95#
I know I can do more than 95# for the pj, just not much in the tank today.
3+16 85#
105/115/125
3+20, 3 at 125#, 135# x2 singles; I couldn’t bring the bar back down
3+20 @ 85#
18.2 redemption 9:28/185# rx
4+12 Rx
175/195/205
6+15 (75# — sumo deadlifts w/o pull; ring rows for pullups)
105# – had a bit more in me (defn not 90 pct of my max) but I’m being cautious
3×3 at 105#. Didn’t do ascending
3 + 22 @ 85#. 115# push jerk. Didn’t realize it was supposed to be ascending- could’ve done more.
Started with KPU, but had to back down to ring rows (hands still too sore). Probably should have set up banded PU from the start. Antsy to be back to normal.
BBC-
Back squat 3 reps at 215#, then single at 235#. Failed single at 255#.
3+28- 65#/ 90#
Barbell- heavy 3 backsquat @ 180#
3+9 rx 155/165/175
5+25 95#dl, back squat, L arm ring row
4+2Rx
205/225/235
4+22 @115