WOD - WEDNESDAY, JUNE 27TH 2012

STRENGTH


A. MUSCLE SNATCH - 80%X3X3 @ 125#

B. 3 STOP SNATCH WITH 1 HIGH HANG SNATCH - 7X2
SET 1 = 135#(TO LIGHT)
SET 2 = 145#
SET 3 = 155#
SET 4 = 160#
SET 5 = 165#
SET 6 = 170#
SET 7 = 175#

C. FIND 5RM TNG SQUAT SNATCH
SET 1 = 155#
SET 2 = 170#
SET 3 = 175#(GOT 4 REPS)

* ALL THE D'S WERE SUPERSETS*

D. 4 SETS ME STRICT HSPU - 4 SETS KIPPING HSPU
SET 1 = 7 AND 2
SET 2 = 6 AND 3
SET 3 = 6 AND 2
SET 4 = 6 AND 3

D1. 4X5 STRICT WEIGHTED C2B PULLUPS
SET 1 = 45#
SET 2 = 45#
SET 3 = 53#
SET 4 = 63#(GOT 3)

D2. 4X15 WEIGHTED BACK EXTENSIONS
SET 1 = 25#
SET 2 = 35#
SET 3 = 45#
SET 4 = 50#

WOD #1
E. 5 ROUNDS
10 RING DIPS
8 T2B
6 BOX JUMPS (33INCHES)
MY TIME = 3:54

WOD#2
F. EMOM FOR 20 MIN
EVEN = 11 CALS ON THE ROWER
ODD = 7 C2B PULL-UPS