WOD - MONDAY, SEPTEMBER 3RD 2012

AM STRENGTH

A. FIND 5RM HIGH HANG POWER CLEAN - SHOULDERS BEHIND BAR
THEN: 5X5 @90%

TRIED -  215X4
5RM =  205
5X5@185#

B. FIND 10RM BACK SQUAT = 335# (10#PR)
THEN 3X10 @ 300(90%) -

C. FIND 10RM PUSH PRESS = 200# (5#PR)
THEN 3X10 @ 180(90%)

D. 2 SETS OF:
10 PLYO PUSHUPS TO 45# PLATE
10 - 1-ARM DB PRESS W 70# DB
10 MEDBALL THROWS TO PARTNER STANDING ABOVE YOU
10 - 1 ARM PRESS W 70# DB
10 PLYO PUSHUPS TO 45# PLATE

PM SESSION

A. 3 ROUNDS W/12# VEST
3 SQUAT CLEANS - 225#
250M ROW
10 KB SWINGS (79#)
5 MUSCLE-UPS

MY TIME = 10:44

- MUSCLEUPS WERE HARD AFTER THIS MORNINGS SESSION. ONLY ABLE TO DO 1 AT A TIME.

REST 6 MIN

B. 5 ROUNDS EACH FOR TIM
3 TNG POWER CLEANS - 185#
10M HS WALK
30M SHUTTLE RUN W 10M TURNAROUNDS

- 1 MIN REST IN BETWEEN ROUNDS.

RD1 - :51 - FELL 2X ON MY HS WALK
RD2 - :46 - UNBROKEN BUT SLOW WALK
RD3 - :39 - GOOD SPEED UNBROKEN
RD4 - :38 - QUICK UNBROKEN
RD5 - :41 - 3RD CLEAN SLIPPED OUT OF MY HANDS AS I LOST MY HOOK - UNBROKEN HS WALK