December 10, 2012
1) Squat Clean:
6 sets x 1.1.1
rest 2 min between sets, 10 sec between singles
2) Snatch Pulls:
3 x 3 @ 105% of 1RM
3) 8 rounds:
**run 200m/row 250m
6 – 10 hand stand push ups (2 min max on hspu)
rest 60 sec
**choose whichever needs the most work
4) 3 rounds:
20 GHD sit ups
rest 90 sec
Hey y’all, this is Rawlen reporting from the Deer camp.
My travel WOD is…..
5 rounds
15 sit ups
15 pushups
15 airsquats
Time = 5:49
Saw 20 turkeys, 6 small does and 1 BIG, tall and wide 6 point that I cannot shoot!!! ARGH!!!
Squat clean: 6 x 1.1.1 @ 205 lbs.
Snatch Pulls: 3 x 3 @ 205 lbs (I really think doing these will help tremendously)
Metcon: Total time of 20:08. Did 200 meter runs. rounds were between 1:14 and 2:08. glad to get through 80 hspu’s.
Not sure what weight I used on either lift, I did what Matt Bruce told me to do. I did learn what I am doing wrong on everything….
Did the WOD is 18:57, I chose to run,did all the hspu unbroken, great wod!!!