CC 10/23/14

Strength:

Box Squat with Buffalo Bar + 55% Bar Weight + 25% Band Tension, Foam Box - 10x2

Straight bar, 190lb, singled green bands to 12" box + ab mat

 

Reverse Light Band Conventional Deadlift (Bands NOT choked, just run through the top pin of the rack.) - 1RM

505lb, singled green bands 

 

Accessory:

Anderson Front Squats - 5RM

245lb 

 

Band Assisted Inverse Curls - 3x8

Green band from pin lowered 6 holes 

 

Reverse Hypers - 3x20

50lb, 65, 80

 

Decline Zercher Sit Ups (hold barbell in your elbows across upper stomach) - 3x20

Sub Zercher sit ups on GHD, 45lb, 55, 55 

 

WOD:

Helen:

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull Ups

 

8:38, 32 seconds slower than PR time this spring, but I was also doing more conditioning at that point as it was either during or right after the open

 

Finisher:

Prowler Sprints (90/50):

10 Rounds:

60 Meter Sprint

20 Seconds Rest

 

3x90lb, 7x45, these were shittay