WOD - MONDAY, SEPTEMBER 24TH 2012

AM STRENGTH

WARM-UP
800M RUN
20 SNATCH BALANCE (95#)
20 GHD SITUPS
10 PARALLETE TO HSPU - FREE STANDING
30 TRIPLE UNDERS

A. FIND 3RM CLEAN BELOW THE KNEE
135-155-185-205-225-235-245-250-255(NEW PR) - 260X2
THEN: 3X3 @ 230# (90%)

B. FIND 5RM PUSH JERK
135-155-185-205-215-225(NEW PR) - 230X3)
THEN: 3X5 @ 205# (90%)

C. FIND 5RM PUSH PRESS
205-215-225-235(NEW PR)
THEN: 3X5 @ 210 (90%)

D. 3X500M ROW (TRIED TO KEEP SAME PACE = HUGE FAILURE!)
SET 1 = 1:36
SET 2 = 1:39
SET 3 = 1:44

PM STRENGTH

A. FIND 5RM BACK SQUAT
225-275-315-335-345-355-365 (NEW PR)
THEN: 3X5@ 325 (90%)

B. WITH A TEAM OF 3 COMPLETE:
AMRAP 5 MIN MAX 20M PROWLER PUSHES W/360+ SLED WEIGHT = 16 REPS
AMRAP 5 MIN MUSCLEUPS 1 PERSON WORKS AT A TIME = 80 REPS
AMRAP 5 MIN WALLBALLS = 167 REPS
15 ROPE CLIMBS FOR TIME = 2:40