5/3/1 de-load week (40% | 50% | 60%)
Buy in:
5min jump rope
Hip and shoulder mob
Strength 3 x 5:
Deadlift:
130 | 165 | 195
Bench Press:
75 | 95 | 115
RRPuP Step 7:
4 | 4 | 2 | 2 | 2
WOD:
Fat Jesus
5 rounds for time of:
6 BW Ground to overhead (scaled 3/4=155#)
12 C2B pull-ups (scaled blue band)
18 DUs
Time: 19:52
Cash out:
3 x 20 sit ups
Tough wod courtesy of CF Jacksonville. GTOs were broken into chunks of 2 after round 1. Pull-ups unbroken until round 5, there it was 6 & 6. DUs were better than they have been lately but still need work. Most of the time was spent with the GTOs.
No comments:
Post a Comment