5/15/12

Posted: May 15, 2012 in Wod

AM Session:

Clean session (*this should be performed with a continuously running clock)

Speed work in 8 minutes: every 2:40 seconds perform a set of 13x reps @ 50% of max clean as fast as possible, followed  immediately by 15x CTB Pullups

155#

Power Work in 8 minutes: every 2:40 seconds perform a set of 5x reps @ 70% of max clean as fast as possible, followed immediately by 15x wall ball @ 11ft target

225#

Strength work in 8 minutes: every 2:40 seconds perform a set of 4x reps @ 85% of max clean as fast as possible, followed immediately by 15x hand release pushups

85% is 265# for me, had to drop to 245 for a couple of reasons

1-a subclavicle joint injury

2-very tough

**this should all be completed within 24 minutes

PM Session:

Row the following:

3x (250m + 500m + 750m)

Work/Rest 1:1. Rest the exact time it takes to complete each interval in a set. (250m in 40s, rest 40s, 500m in 90s, rest 90s, 750m in 120s, rest 120s)

*should be completed in titin vest

set 1:   500m pace 144:5

set 2:   500m pace 144.0

set 3:   500m pace 143.1

Total time to complete: 28:32

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