The DHM says "We are about to crush this WOD"...Baller |
1. Power clean + 2 clean
2 x 1+2 @ 65%, 3 x 1+2 @ 70%
2. Snatch balance
2. Snatch balance
2 x 3 @ 60%, 1 x 3 @ 65%, 2 x 3 @ 70%
3. Push press
3. Push press
5 x 5 @ 75%
Conditioning
5 Rounds
6 Back Lunge Pistols (KB weighted if possible 25#/45# or 35#/55#)
6 Alternating 1 Arm KB Hang Clean and Jerk
30 seconds Rest
Grunt Work
1A. 3 x 10 Glute Ham Raises (Not Back Extensions)
1B. 3 x 3 25 Meter Sled Drags @ HAP (3 front/3 back/3 SLHS pulls)
Do one set of GHR, walk to sled, 3 front pulls with 20 sec rest in between
Do second set of GHR, walk to sled, 3 back pulls with 20 sec rest in between
Do third set of GHR, walk to sled, 3 SLHS pulls with 20 sec rest in between
Class WOD
1. Power clean + 2 cleans + Jerk - 2x1+2+1@170#, 3x1+2+1 @185#
ReplyDeleteBoth shoulders felt seriously twinged after that to the point that I couldn't raise them even parallel so I had to call it a day.
PC+C: 195 then at 205 no hook grip for this guy
ReplyDeleteS Bal: 135,155,175
PP: 195
Pistol/C&J w/45 just under 6 minutes
Class Wod: Elizabeth rx'd 4:30 ouch
-Kameron