Third Times a Charm

I have been done these Rear foot elevated Split Squats and today I finally did them correctly.  I managed to the get the knee down, no pauses, the right timing on ups and downs and used two dumbells. Minor Victory.

A) Rear foot elevated Split Squat @4020 (4 down 2 up - no pause)  4-6 x 5 

 

Round 1 - 6 reps with 2 30lb dbs

Round 2 - 6 reps with 2 40lb dbs 

Round 3 - 6 reps with 2 40lb dbs 

Round 4 - 6 reps with 2 40lb dbs

Round 5 - 6 reps with 2 40lb dbs

 

Legs were really wobbly after this one. Needed some time to recover before I did the WOD

 

40 Sec THR @115lbs

40 sec AD 

rest 3:00 

x 3 

- All out efforts 

 

Round 1 - 14 Thrusters  and 15 cals

Round 2 - 15 Thrusters  and 12 cals

Round 3 - 14 Thrusters and 12 cals