WOD - TUESDAY, JULY 31ST 2012

AM STRENGTH


1) Snatch OFF OF 215
3X1@80%(175#), 1X1@85%(185), 1X1@90%(195), 1X1@95%(205), 3X1@90%(195), 2X1@85%(185) 
- FAILED AT 205 X2 THEN GOT IT 2X IN A ROW


2) Clean & Jerk OFF OF 280 
3X1@75%(210), 1X1@80%(225), 1X1@ 85%(240), 1X1@90%(250), rest 60 seconds.


3. WOD
EMOM 20 MIN
2 TNG POWER CLEANS 
DID 230# TILL SET 18 THEN DID 240 FOR 19 AND 20.


4. PARTNER WOD
AMRAP 10 MIN
10 GHD SITUPS
8 BOX JUMPS (33')
6 RING DIPS
WHILE PARTNER HOLDS 2 POOD KB.  SWITCH AFTER EACH ROUND.

WOD - MONDAY, JULY 30TH 2012

STRENGTH
5-5-5-5-5- BACK SQUAT
315 - 330 - 345 - 355 - 360(X3 F)

WOD
6 ROUNDS
12 PUSH PRESS (95#)
12 T2B

MY TIME = 3:51

WOD - SATURDAY, JULY 28TH 2012

STRENGTH
A. FIND 1RM SNATCH FOR DAY
MY WEIGHT =  HIT 210 GOT UNDER 215 LIKE 4 TIMES BUT KEP MISSING
THEN 4X1 @ 175

B. FIND 1RM CLEAN AND JERK FOR DAY
MY WEIGHT = HIT 280(PR) COULDNT EVEN GET UNDER 285
THEN 4X1 @ 225

C. FND 2RM BACK SQUAT
MY WEIGHT = 365 -
THEN EMOM FOR 5 MIN TAKE 5% OF 2RM BACK SQUAT
335 - 315 - 300 - 275 - 260

D. WOD

4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
150 Double-Unders
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120

MY TIME = 15:26 - BROKE EVERYTHING INTO 4'S - KEPT MOVING PRETTY SMOOTHLY I THINK.

WOD - FRIDAY, JULY 27TH 2012

QUICK ONE TODAY
EMOM 20 MIN
EVEN = 3 TNG POWER CLEANS @ 215
ODD = 7 GHD SITUPS AND 3 MUSCLEUPS

WOD - THURSDAY, JULY 26TH 2012

WORKED OUT W IAN YESTERDAY AWESOME SESSION.

AM STRENGTH AND METCON
A. 10X2 - BANDED BOXED DL - 10X2 @225# W/ A RED BAND.
1 SET REST 30 SEC.

B. FIND 3 POSITION SNATCH MAX
135-145-155-165-175-185X3(FAILED ON MY HANG ALL 3 SETS)

C. 7X1 FULL SNATCH @195
- HIT 5 OUT OF 7.  HIT MY FIRST 5 AND THEN KEPT FAILING ON MY 6TH AND 7TH.

D. 2012 CROSSFIT GAMES CHIPPER
10 OHS(155)
10 JUMP OVER BOX (24)
10 THRUSTERS (155) (WE THOUGHT THAT WOULD BE A FAR SUB FOR 135 FAT BAR)
10 POWER CLEANS (205)
10 T2B
10 BURPEE MUSCLE-UPS
10 T2B
10 POWER CLEANS
10 THRUSTERS
10 JUMP OVER BOX
10 OHS
MY TIME = 11:24
- THRUSTERS AND THE POWER CLEANS TOOK ME FOREVER.

PM WORKOUT - W SEAN @ CROSSFIT KING OF ISLAND PARK!
5 ROUNDS
5 CLEAN AND JERKS (135)
3 BURPEES
1 ROPE CLIMB - LEGLESS (14FT)

MY TIME = 5:42

WOD - TUESDAY, JULY 24TH 2012

AM STRENGTH

A. EMOM 20 MIN
EVENS = 2 CLEAN AND JERKS @225 - ONLY MISSED 1 REP
ODDS = 2 SNATCHES @ 165#

B. 1-1-1-1-1 - 1 FRONT SQUAT - 1 THRUSTER
B1. 3-3-3-3-3 - CLOSE GRIP BENCH
185-205-215-225-230

C. JACKIE ON STEROIDS
1K ROW
50 THRUSTERS (95)
30 C2B PULLUPS W/ WEIGHTED VEST

MY TIME = 9:25


PM
D. 3X20  - GHD SITUPS
D1. 3X15 - BACK EXTENSIONS
D2. 3X10 - WEIGHTED SIDE BENDS(100#)
D3. 3X75 DOUBLE UNDERS

WOD - MONDAY, JULY 23RD

- WENT TO WORKOUT WITH IAN AND RACHEL,  AND WE DID THE WORST/DUMBEST/HARDEST WOD OF ALL TIME.

STRENGTH

SNATCH

3X1@165#

1X1@175#

1X1@185#

3X1@195# (FAILED 1X BUT REDID IT AND GOT IT!)

2X1@175#

CLEAN AND JERK

3X1@205#

1X1@215#

1X1@235#

3X1@245#

2X1@230#

2X1@205

WOD

20-18-16-14-12-10-8-6-4-2

BAR MUSCLEUPS

BURPEES

STONE TO SHOULDER(155/95)

OHS (185/115)

HSPU TO 2 PLATE DEFICIT

- IT TOOK ME AND IAN ABOUT 50 MINUTES TO FINISH THE ROUND OF 14.  THE OHS AND THE STONE TO SHOULDER KILLED ME.  

WOD - SUNDAY, JULY 22ND

TEST YOUR METAL TEAM COMP


EVENT 1
AMRAP 10 MIN
TEAM BURPEE RELAY
50 HANG CLEAN GUYS(155)
50 HANG CLEAN GIRLS (115)

OUR SCORE = 2 ROUNDS + 43 HANG CLEANS
- GUYS WORKED TOGETHER - GIRLS WORKED TOGETHER

EVENT 2
AMRAP 10 MIN
PARTNER BUDDY CARRY - 50 YARDS
100 FRONT SQUATS (155/115)
PARTNER BUDDY CARRY 50 YARDS
100 GAMES STANDARD BOX JUMPS (30)

OUR SCORE = 1+16 FRONT SQUATS

* ONLY 1 PERSON WORKS AT A TIME HAD TO GO GUY GIRL GUY GIRL.

EVENT 3
AMRAP 10 MIN
25 SITUPS
20 KB SDLHP (70/35)
15 BURPEES TO PLATE
10 CAL ROW

OUR SCORE = 3 ROUNDS +16 ABMAT SITUPS

- EVERYONE STARTED AT A DIFF STATION AND COULDNT ADVANCE TILL EVERYONE WAS DONE AT THERE STATION

EVENT 4
AMRAP 8 MIN
30 DEADLIFTS (275/155) SPLIT UP ANYWAY WE WANTED
50M SHUTTLE SPRINT EACH PERSON

WE WON EVENTS 2 AND 3 AND GOT 2ND IN EVENTS 1 AND 4 WHICH MEANS WE TIED FOR 1ST BUT LOST BECAUSE THE OTHER TEAM HAD MORE TOTAL REPS.

WOD - FRIDAY, JULY 20TH 2012

QUICK WOD
2 MINUTE ROUND W 1 MIN BREAKS THEN 1 MINUTE ROUND W :30 SEC BREAKS
DOUBLES
10M SHUTTLE SPRINTS
WALL CLIMBS
K2E
ROW FOR CALS

MY SCORE = 512 REPS

* THIS ACTUALLY WOUND UP BEING PRETTY TERRIBLE.

WOD - THURSDAY, JULY 19TH 2012

EMOM FOR 20 MIN W MY LITTLE BROTHER STEVE "THE BEAST"
ODD MIN = 7 SQUAT CLEAN THURSTERS W 35# DB'S
EVEN MIN = .25 METER BIKE SPRINT AND 1 ROPE CLIMB

THEN

1O PUSHUPS EACH ROTATING TILL WE GET TO 100
WHILE THE OTHER WAS DOING PUSHUPS THE OTHER WAS DOING V-UPS FOR MAX REPS.

WE ENDED WITH 85 - VUPS.

WOD - WEDNESDAY, JULY 18TH 2012

AM STRENGTH

5-4-3-2-1 - BEAR COMPLEX
SET OF 5 DONE @ 165
SET OF 4 DONE @ 175
SET OF 3 DONE @ 185
SET OF 2 DONE @ 195
SET OF 1 DONE @ 205

MY TIME = 11:06
- ALL UNBROKEN.  IF BAR DROPPED YOU OWED 10 BURPEES.

THEN:


GYMNASTICS WOD

4 ROUNDS
50FT HANDSTAND WALK
6 FORWARD ROLL PISTOLS
24 ALTERNATING T2B
12 HOLLOW ROCK/SUPERMANS

MY TIME = 14:21

PM WOD
7 ROUNDS - 30 SECONDS SPRINT - 2:30 OFF
DONT REMEMBER EXACT METERS BUT IT WAS BETWEEN 193 METERS AND 200 METERS EVERY ROUND OF 30 SECONDS


* WE ARE COMPETING IN SPORTSFEST THIS SUNDAY SO WE ARE DOING A COUPLE TEAM WODS

TEAM WOD 1
AMRAP 10 MIN
50 YARD TEAM BURPEE RELAY
50 HANG CLEANS(155) - MEN
50 HANG CLEANS (115) WOMEN

AS A TEAM WE GOT 2 ROUNDS + 23 REPS
- THE GIRLS WERE FASTER ON THIS ONE THAN ME AND MY PARTNER.

TEAM WOD 2
AMRAP 10 MIN - ONLY 1 PERSON WORKS AT A TIME WHIE GUY HOLDS A 45# PLATE OH AND GIRL HOLDS A 25# PLATE
50 YARD PARTNER CARRY
100 FRONT SQUATS (155/115)
50 YARD FARMER CARRY OTHER PARTNER
100 BOX JUMPS GAMES STANDARD (30/24)

OUR SCORE = 1 ROUND

WOD - TUESDAY, JULY 17 2012

AM WOD
"NICOLE"
AMRAP 20 MIN
MAX PULLUPS
* ONCE YOU DROP YOU RUN

- ONLY REASON I DID THIS IS BECAUSE SOMEONE BET ME 50 BUCKS THAT I COULDN'T DO MORE THAN 206 MY PREVIOUS PR.

MY SCORE = 220 PULL-UPS

- HAD ALOT OF ROOM IN THE TANK WHICH IS COOL TO SEE.  RUNS WERE PACED AT A LITTLE UNDER 2:00 PER RUN, AND TOOK ABOUT 15 SEC BEFORE EACH SET OF PULL-UPS.
RD 1 - 50 PULL-UPS
RD 2 - 40 PULL-UPS
RD 3 - 35 PULL-UPS
RD 4 - 36 PULL-UPS
RD 5 - 30 PULL-UPS
RD 6 - 29 PULL-UPS

PM WOD
A. BENCH PRESS
50%X1X5 - 135
75%X1X3 - 205
85%X1X1 - 235
93%X1X1 - 255
100+X1X1 - 275

B. 1 MIN MAX DOUBLE UNDERS
129

C. 3 ROUNDS EACH FOR TIME
5 SQUAT CLEAN THRUSTERS
50 DOUBLES
5 SQUAT CLEAN THRUSTERS
REST 1 MIN
1 MIN ME BURPEES
RD 1 = 1:29 - 29 BURPEES
RD 2 = 1:28 - 24 BURPEES
RD 3 = 1:24 - 23 BURPEES

WOD - MONDAY, JULY 16TH 2012

AM STRENGTH

A. BACK SQUATS
1X5@50% - 205
1X3@75% - 305
1X1@85% - 345
1X1@93% - 375
1X1 NEW PR = 405!

B. 6 SETS TO FIND 1RM WEIGHTED PULLUP
70#, 79#, 91, 105#, 118# - PR I GUESS

C. 1 SET - 85% OF NEW 1RM BACK SQUAT
3 REPS AT 355.

D. 5 SETS MAX STRICT HSPU - HAD TO BE TNG ANY BREAK WAS A FAILED SET
20, 14, 10, 8, 6

E. POWER ELIZABETH
21-15-9
POWER CLEAN - 135
RING DIPS

MY SCORE = 4:18
* DIPS WERE UNBROKEN BUT THE CLEANS WORE ME OUT.  WAS DOING 3'S TOWARDS THE END.

PM STRENGTH


A. GHD SITUPS - 3x15
A1. BACK EXTENSIONS - 3x15


B. 21-15-9
BOX JUMPS (30)
KB SWINGS
SIT TO STAND

SCORE = 5:02

WOD - SUNDAY, JULY 15TH 2012

WOD #1
1K ROW
30 SQUAT CLEANS (155)
50 BURPEES

MY TIME I THINK WAS 12 somthing
- I WAS DYING THIS MORNING.  TERRIBLE TIME WAS SMOKED.

- WE ARE DOING A TEAM COMPETITION IN ALLENTOWN, PA NEXT WEEKEND SO WE DECIDED TO DO SOME TEAM EVENTS TO START WORKING TOGETHER AND IT WAS AWESOME!

WOD#2 
TEAM REGIONAL WORKOUT 6 W ROB, MOLLY AND KAIT

Teams of 4 (2 Men, 2 Women)

For time:

20 Muscle-ups while partner holds 225 pounds
60 Wall ball shots (20-pound ball to 10') while partner holds chin over the bar
100' Buddy and 100-pound dumbbell carry
40 Box jumps, alternating on 24" box
100' Buddy and 100-pound dumbbell carry
2 Muscle-ups
20 Muscle-ups while partner holds 135 pounds
60 Wall ball shots (14-pound ball to 10') while partner holds chin over the bar
100' Buddy and 70-pound dumbbell carry
40 Box jumps, alternating on 20" box
100' Buddy and 70-pound dumbbell carry
2 Muscle-ups

OUR TIME = 17:58 (PRETTY COOL CAUSE WE HAD A TRANSITION OF DOING WALLBALLS OUTSIDE AND SOMEONE HOLDING THERE CHIN OVER THE BAR.  THINK WE COULD HAVE GONE ABOUT 16:30 WHICH WOULD BE TOP 20 IN THE WORLD.

WOD#3 

TEAM REGIONAL WORKOUT 4

Teams of 4 (2 Men, 2 Women)

For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

OUR TIME = 25:07 - WHICH WAS TOP 6 IN THE WORLD!  REALLY COOL TO SEE HOW WELL WE DID PLUS DOING THE WORKOUTS BACK TO BACK,

WOD - FRIDAY, JULY 13TH 2012

WOD AT CROSSFIT LBC


AMRAP 15 MIN
7 FRONT SQUATS (225)
14 BOX JUMPS (30)
200M RUN
3 MUSCLEUPS

MY SCORE = 5+4

WOD - THURSDAY, JULY 12TH 2012

AM STRENGTH

A. 10X2 - BACK SQUATS @345#
- ALL SET COMPLETE THE LAST 2 SETS WERE TOUGH!

B. 4X10 - DEADLIFTS @300# - 88% OF 340#
B1. 4X15 WEIGHTED GHD SITUPS (25#)
B2. 4X10 - WEIGHTED SIDE BENDS (100#)

WOD#1
MIKE AND MOLLYS 4 YEAR ANNIVERSARY WOD
4 ROUNDS
200M RUN
25 KB SNATCHES (53#)
7 DEFICIT HSPU
12 T2B

MY SCORE = 11:31

WOD#2
4 MIN ROW FOR CALS (81)
3 MIN 30' BOX JUMPS (87)
2 MIN WEIGHTED ABMAT SITUPS (45#) (46)
1 MIN PULL-UPS (53)

MY SCORE = 267 REPS

WOD - TUESDAY, JULY 10TH 2012

WOD # 1
3 ROUNDS
6 MUSCLE-UPS
6 HSPU
50 DOUBLES

MY TIME = 3:42

WOD#2
3 ROUNDS
10 SLAM BALLS (30LBS)
10 PULLUPS
3 PUSH JERKS (185)

NO IDEA WHAT MY TIME WAS CLOCK SHUT OFF.

WOD#3
2 ROUNDS - 200M PROWLER PUSH W ABOUT A 3 MIN BREAK IN BETWEEN
TIME - TOOK ME FOREVER! I STINK AT THIS THESE ARE VERY DIFFICULT


WOD#4
KB CHALLENGE
5 ROUNDS
1 MIN ON AND 1 MIN OFF
30 KB SWINGS HAVE TO BE COMPLETE IN ONE MIN

- COMPLETE!
- 3RD TIME I HAVE DONE THAT WOD FIRST TIME I EVER FINISHED IT.

WOD#5
5 ROUNDS
1 MIN ON AND 1 MIN OFF
"CINDY" (LEAVE WHERE YOU LEFT OFF)
MY ROUNDS = 12+4

WOD - MONDAY, JULY 9TH 2012

STRENGTH
4X6 BACK SQUATS @80% -  ALL AT 320# -  (FELT GOOD).

WOD #1 
AMRAP 12 MIN
BUY IN 750M ROW W VEST
THEN W REMAINING TIME
12 PISTOLS
12 HAND RELEASE PUSHUPS

MY SCORE = 6+18

WOD#2
AMRAP 10 MIN
BUY IN 800M RUN W A MEDBALL(20#)
THEN W REMAINING TIME
10 KB SWINGS (70)
5 HSPU

MY SCORE = 8

* HAND IS FEELING A LITTLE BETTER.  STILL CANT DO ANY OLIFTS BUT AM ABLE TO PUT WEIGHT ON MY HANDS AND AM ABLE TO GRIP THE PULLUP BAR SLIGHTLY.  HOPEFULLY WILL BE ALL GOOD BY THIS WEEKEND.

ACTIVE RECOVERY

3 SETS 1K ROW @ 90-95%
ROW 1 = 3:37 - 1:47/500M PACE
ROW 2 = 3:42 - 1:51/500M PACE
ROW 3 = 3:40 - 1:50/500M PACE

- WALKING 3 MIN REST IN BETWEEN EACH SET.
THEN:

2 SETS
30 UNBROKEN KB SWINGS(53#)
:30 SEC REST

- HAND IS STILL PRETTY BAD.  CANT REALLY PUT ANY PRESSURE ON IT.

WOD - SATURDAY, JULY 7TH 2012

STRENGTH

10X2 BACK SQUATS @ 340# 

- SETS WERE PRETTY EASY

THEN:

WOD

5 ROUNDS

400M RUN (IT WAS 10,000 DEGREES OUT)

5 RIGHT ARM KB SNATCHES (100#)

10 RIGHT ARM DL (79#KB)

15 BOX JUMPS (30IN)

20 GHD SITUPS

MY TIME = 27:11

* MY HAND IS MESSED UP SO I WILL HAVE TO DO ALOT OF STUFF WITH MY RIGHT ARM, AND ALOT MORE ENDURANCE AND SQUATTING, SUCKS BUT OH WELL.

WOD - FRIDAY, JULY 6TH 2012

AM STRENGTH


A. 5X3 - SPLIT JERKS
215# - 225# - 235# - 245# - 250#

B. 8X2 BANDED DL @ 275# W BLUE BAND TENSION

C. 6X1 SQUAT CLEAN - DEADLIFT - HANG SQUAT CLEAN
215#-225#-235#-245#-255#

D. 2K ROW - 50 PISTOLS - 30 HANG CLEANS (225)
- GOT 13-15 REPS INTO THE WOD AND THINK I TORE SOMETHING IN MY HAND.  FINISHED UP WITH 20 REPS AND HAD 2:30 ON THE CLOCK REMAINING BUT MY HAND IS MESSED UP AND AM NOT ABLE TO LIFT ANYTHING AT ALL AT THE MOMENT.  HOPEFULLY FEELS BETTER TM.

WOD - THURSDAY, JULY 5TH 2012

ACTIVE RECOVERY

A. 1 MILE RUN = 5:41 (TURNED OUT TO BE A VERY FAST RUN)

B. 12 ROUNDS ROW OF:
20 SEC ON - 95%
20 SEC OFF - 50%

MY METERS = 1,981M


C. 2 ROUNDS
15 GHD SITUPS
15 BACK EXT
12 WEIGHTED DB SIDE BENDS (100#)

WOD - WEDNESDAY, JULY 4TH 2012

STRENGTH


A. 10X2 - 3 STOP SNATCH + 1 HIGH HANG SNATCH
(LAST WEEK WHEN I DID THIS I KEPT REDIPPING WHICH WAS WRONG SO THIS WEEK WORKED MORE ON NO REDIPS AT THE LAST STOP)
135-145-155-160(F)-135-140-145-150-155-160

B. 2 SETS MAX UNBROKEN HANG SNATCHES AT 165
RD 1 = 5
RD 2 = 5

C. EMOM FOR 7 MIN
1 SNATCH 165 + 7 T2B

WOD W A PARTNER
100 KBS
50 BURPEES
15 MUSCLE-UPS
10 SNATCHES (185)
15 MUSCLE-UPS
50 BURPEES
100 PARTNER WALLBALLS

- DID 50KBS, 21 MUSCLE-UPS, SPLIT THE BURPEES AND THE WALLBALLS.  HIT ALL 5 OF MY SNATCHES PRETTY HANDILY.

WOD - WEDNESDAY, JULY 3RD 2012

AM STRENGTH
A. BUILD TO A 1RM POWER CLEAN
185# - 205# - 225# - 245# - 255# - 260# - 265#(PR) - 270(F)



B. 7X2 - CLEAN OFF HIGH BLOCKS
185# - 205# - 215# - 225# - 235# - 245# - 250#

C. 3X5 PUSH PRESS
185# - 205# - 215#
C1. 3X2 FRONT SQUATS @300#


WOD #1
4 ROUNDS OF 4 MINUTES - CAN CHOOSE WHEN YOU WANNA REST IN PART 2

2 MIN AMRAP
20 SPLIT JUMP LUNGES
10 HAND RELEASE PUSHUPS
10 PULLUPS
THEN:
2 MIN MAX UNBROKEN POWER CLEANS@210

RD 1 = 2+30 THEN 5 POWER CLEANS (RESTED THE FIRST 30 SEC)
RD 2 = 2+29 THEN 4 POWER CLEANS (RESTED THE FIRST 30 SEC)
RD 3 = 2+30 THEN 5 POWER CLEANS (RESTED THE FIRST 30 SEC)
RD 4 = 2+30 THEN 6 POWER CLEANS (RESTED 1:30 THEN BEGAN TO CLEAN)

WOD#2
15-12-9
GTOH (95#)
BURPEES
GHD SITUPS

MY TIME = 4:47
* EVERYTHING UNBROKEN.

WOD - MONDAY, JULY 2ND 2012

AM STRENGTH
A. 7X2 - SNATCH OFF BLOCKS ABOVE KNEE
SET 1 = 155#
SET 2 = 165#
SET 3 = 175# - TOOK A 5 MIN BREAK/PHONE CALL GOT OUT OF WACK FOR A MIN.
SET 4 = 185(F)
SET 5 = 175(F)
SET 6 = 175#
SET 7 = 185#
SET 8 = 190#

B. 4X3 DROP SNATCH
B1. 4X10 DEAD-LIFTS @300#
SET 1 = 155/300
SET 2 = 165/300
SET 3 = 175/300
SET 4 = 155/300

* WENT BACK DOWN ON MY LAST SET FELT I WAS HEAVING AS IT GOT HEAVIER.

C. 8X2 JERK BALANCES
C1. 4X20 - STRICT GHDS
C2. 4X10 - STRICT T2B
SET 1 = 155#
SET 2 = 165#
SET 3 = 185#
SET 4 = 195#
SET 5 = 205#
SET 6 = 215#
SET 7 = 220#
SET 8 = 225#

AM WOD
D. HEAVIER AMANDA
9-7-5
MUSCLE-UPS
SQUAT SNATCH(155)
MY TIME = 5:27
* THINK I GAMED IT TO MUCH ON MY FIRST SET OF SNATCHES.  THINK I COULD HAVE TNG FOR A FEW REPS.  JUST THINKING BACK 1 YEAR AGO DOING 1 SNATCH AT 135 WAS TOUGH FOR ME SO THIS IS COOL TO SEE.

PM WOD
7 ROUNDS EACH FOR TIME
7 KB THRUSTERS (53#)
7 HURDLE SHUTTLES(24') ( 1 REP = 3 LATERAL JUMPS AND 1 THERE AND BACK 10M SHUTTLE)
- 20 SEC REST AFTER EACH ROUND
M TIME = 16:20

PM WOD#2
25 BURPEE PULLUPS FOR TIME
MY TIME = 1:09

WOD - SATURDAY, JUNE 30TH 2012

STRENGTH

FIND 3 POSITION SNATCH
135-155-165-175-180-185(PR)
THEN
3X1 @ 85% OF MAX (155)

FIND 2 POSITION CLEANS
205-215-225-245-255-260(PR)
THEN
3X1 @ 85% OF MAX (205)

3X5 BACK SQUAT @ 300# (FELT EASY)

WOD
WITH A PARTNER
10-9-8-7-6-5-4-3-2-1
WALL CLIMBS
HANG CLEANS (165)
10-20-30-40-50-60-70-80-90
DOUBLE UNDERS
- ON THE MINUTE EVERY MINUTE 5 MUSCLEUPS

TEAM SCORE = 33 MIN

DID 28 ROUNDS OF 5 MUSCLEUPS SO IT WOUND UP BEING 140 MUSCLUPS DUMB!!!!