I'm still on Week 3 of Cycle 3, and I'm looking forward to deload week.
Warm up: 3 x 45; 3 x 65; 3 x 85
75% x 5 = 5 x 95
85% x 3 = 3 x 105
95% x 1+ = 1 x 120
WOD
The first part of the workout was actually 2 x 1 of 80-95% of our 1RM back squat, but I'd asked permission to do my Wendler back squats.
For the metcon, we did the benchmark girl Elizabeth. It's (yet again) 21-15-9 of:
- Squat cleans (Rx: 95 lbs)
- Ring dips
I used 55 lbs for the cleans and did paralette dips instead of ring dips. My time: 8:40.
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