5-14-12

Posted: May 15, 2012 in Wod
Tags: , ,

AM Session:

Using 100% of your Strict Press and Front Squat perform the following with a continuous running clock

for 8 minutes: perform 5x Press/5x Front Squat with 50% of max EMOM (each minute on minute)

for 6 minutes: perform 6x Press/6x Front Squat with 70% of max every 2 minutes

for 4 minutes: perform 2x Press/2x Front Squat with 85% of max every 80 seconds

*With fast transitions and weight change all work was completed with a continuously running clock. Each set was manageable and completed within time frame.

Followed that up with 10/8/6/4/2 Kipping HSPU with a 25-30 yard 250# prowler push btw each set

 

PM Session:

Snatch: heavy single; 85%x1x3

*worked up to 235, I bruised my right hip flexor last week and apparently it did not fully heal. Couldn’t hold bottom of snatch.

Condtioning:

500m row

100x DU

5x Rope Climb

240ft farmers carry with rogue 45# bumpers

5x rope climbs

100x DU

500m row

14:30

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