WOD - SATURDAY, SEPTEMBER 22ND 2012

STRENGTH

A. 15 MIN TO FIND 1RM SNATCH
135-155-175-185-195-205-210-215(F)-215-220(F)-220(NEW PR!!!!) - 225#(F GOT UNDER JUST MISSED FORWARD)

B. 15 MIN TO FIND 1RM CLEAN AND JERK
215-225-245-265-275-280(NEW PR!!!)-285(CLEANED IT(NEW PR!!!!!) MISSED JERK)

THEN W A 40 MIN RUNNING CLOCK COMPLETE

WOD 1 

MIN 1 - 10

1:30 OF 50FT SHUTTLE RUNS

4 MIN DOUBLES

1:30 OF 50FT SHUTTLE RUNS

REST 3 MIN

RD1 RUN = 21

DOUBLES = 277

RD 2 RUN = 21

WOD 2

MINUTES 10-20

COMPLETE AS MUCH AS YOU CAN

4 ROUNDS

3 ROPE CLIMBS

30 HAND RELEASE PUSHUPS

15 GHD SITUPS

MY SCORE = 3+23

WOD 3

MIN 20-30

3 SET ME FRONT SQUATS (225)

3 SETS ME PULLUPS

- ALTERNATE MOVEMENTS

FRONT SQUATS - 6-6-6

PULLUPS - 31-28-25

WOD 4 

MIN 30-40

3 ROUNDS - OR COMPLETE AS MUCH AS YOU CAN

400M RUN (CALI PLACE S.)

15 PUSH PRESS (135)

MY SCORE = 2+ RUN

- THIS WAS ONE OF THE WORST THINGS I HAVE EVER DONE.  COULD NOT CATCH MY BREATH.  THE FRONT SQUATS WERE KILLER AND BEFORE THAT THE GHDS GAVE YOUR BREATH NO TIME FOR RECOVERY.  OVERALL AWESOME THOUGH GREAT DAY!