Friday, December 6, 2013

225.5

Today I'm hijacking BHT. 1. Because I can 2. Today is BHT's birthday. Not the site's birthday, but the man behind BHT...Kody. So from all of us to you, Dr. King...Happy Birthday. Thank you for spending your free time dreaming and scheming of ways to help us succeed at ALL the things and still enjoy this sport. We all appreciate it more than you will ever know (at least I think we all do). 


Strength:
1. Muscle Snatch
     5 @ 60%, 4 @ 65%, 2 x 3 @ 70%
2. 3 Position Clean (floor, knee, mid-thigh)
     2 @ 65%, 3 @ 70%
3. Clean Deadlift
    4 x 7 @ 100% of clean

Conditioning:
EMOM for 8 Minutes
8 Burpees

Grunt Work
Clean Driveway for Time

WOD
Class WOD

2 comments:

  1. 1. Snatch 1RM - Worked up to 195#
    2. Muscle Snatch
    5@95#, 4@105#, 3@115#, 3@120#
    3. 3-Position Clean (floor, knee, mid-thigh)
    2@165#, 2@175#, 1@185#

    Class WOD
    3 rds of:
    Row 750m
    20 Wall Balls 20#
    20 KB Swings 1.5 pd
    20 Walking Lunges w/kb
    -17:30

    ReplyDelete
    Replies
    1. Forgot to add that I did max standing box jump. Did 30" box + 4 Wright 45's + the thick Olympia 45 (or a 45 and 25 less than Brad)

      Delete