WOD - WEDNESDAY, JUNE 13TH 2012

STRENGTH
SNATCH OFF BLOCKS THAT ARE HIP HEIGHT
10X2 SNATCH COMPLEX
(2 SNATCH PULLS - NIPPLE HEIGHT - 1 FULL SNATCH)
135-140-145-150-155(F)-155-160-165(F)-165-170(F)


SKILL - SUPERSETS
A. 4 SETS MAX EFFORT STRICT HSPU FOLLOWED BY KIPPING HSPU ON A 45 AND 25LBS PLATE STACKED ON TOP OF EACH OTHER
RD 1 - 12 - 5
RD 2 - 8 - 4
RD 3 - 7 - 3
RD 4 - 7 - 4

A1. 4X5 WEIGHTED CHEST 2 RINGS PULLUPS
SET 1 - 35#
SET 2 - 40#
SET 3 - 45#(3)
SET 4 - 35#

A2. 4X15 - GHDS - USED A 10LBS MEDBALL BETWEEN MY LEGS ON A GHD

WOD#1
10 ROUNDS
7 KBS - 70#
3 WALL CLIMBS
MY TIME = 6:47
* SHOULDER WERE TOASTED FROM THE HSPU

WOD#2
2 SETS MAX REPS
175 UNBROKEN HANG POWER CLEANS
SET 1 = 12
SET 2 = 11

WOD#3
EMOM FOR 16 MIN
EVEN = 10 CAL ROW
ODD = 14 T2B
- DONE! GOT HEART RATE UP, T2B WERE UNBROKEN AND ROW AS ALWAYS WAS TOUGH FOR ME.