6-28-11 (A,*B, C)

Posted: June 28, 2011 in Wod

BP Early WOD 110628

1) Work to 3 heavy sets of 5 Hi-Bar Back Squats – rest 2 minutes.

Notes: Take a few sets to warm up moderately heavy. No misses once you start=
the actual sets. Work on breathing, tension and rhythm through all sets. Th=
is should be very heavy.

Did 3x heavy sets of 3 instead of 5 (just got caught up in the moment i guess) 350/365/37

2) 3 rounds for total time of:

Row 500m
20 Toes to Bar
5 Wall Walks

Rest 2 minutes.

Notes: Pace all rounds of Toes to Bar. Drop off the bar every 5 reps every s=
et. Literally drop down for 2 counts (in your head, not seconds) and when yo=
u get back up maximize your speed. Every time your on the bar go as fast as p=
ossible.

Didn’t rest in between efforts either….don’t know whats up this morning? 12:00 minutes flat

Mid WOD 110628

5×1 Clean and Jerk – rest as needed

Notes: Work heavy quickly, but keep load manageable. No misses, and work on s=
peed under the bar on both lifts.

hit 275 easy…felt slight pain in left shoulder so I stopped there to save for part 2

-then-

21-15-9 of:

Thrusters 135/95lbs
Muscle-Ups

For time.

16:40….mark that off the bucket list

Late WOD 110628

“Nancy”

5 rounds for time of:

Run 400m
15 OHS 95/65lbs

10:29…..BIG PR

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