October 16, 2012
1) 3 position snatch
4 sets x 1 rep @ 65% previous day’s weight
2) Snatch Balance
3 sets @ 75% previous day’s weight
3) With a 6 minute running clock, start at zero and every even minute complete max weighted pull ups (50/30 lbs) immediately followed by max hand stand push ups (4 rounds total).
4) 4 rounds:
Run 400m
5 x muscle ups
rest 2 minutes
3 position snatch – 45#
Snatch balance- 55#
Strict pull-ups w/ 10 lb. db- 3,2,1,1
HSPU’S – 11,12,11,12
4 rounds
400m and 3 muscle up progressions (green band) and 6 ring dips (blue band)
3:31, 3:30, 3:45, 3:23
Injury reserve alternative WOD
5 rounds 500m row, 40 DU, 100M Farmer Carry with 24kg KB rest 3 minutes
4:40, 4:25, 4:40, 4:30, 4:30
3 pos snatch with 65
Snatch balance with 75
Cant really do strict pulls ups so I just worked on those and hspu for 6 minutes
Wod- took forever, worked on mu progression.