October 8, 2013
1) Back Squat
5 reps @ 75 – 80%
3 reps @ 85 – 90%
1 rep @ 90 – 95%
2) 3 sets:
3 x behind the neck snatch grip push press + 3 overhead squats
3) 5 rounds for time:
5 x power cleans (185/115lb)
5 x muscle ups
10 x pistols
Rest 3 minutes
In a separate session 3 hours before or after, complete
2,500m row for time
Post time to comments and compare to July 3
Back Squat-5-275, 3-315, 1-365
Snatch Press/OHS Combo-155, 165, 175
WOD: 26:13-Got all ring MU today. Pistols getting better slowly but surely.
2500 Meter Row-9:12, had to get off with 200 meters left and assist Sam with finding Scott a towel!
Awesome AM with a packed house! Great Programming Coach Bill!
Squats – 305 x 5, 325 x 3, 355 x 1
PP/OHS Complex – 205, 225, 245
Wod – (Rounds :55:, :54, :58, 1:14, 1:21) Overall 17:22
Row was 9:37 not using the +/- 3 hour rule. My July 3rd time was 9:46.
We had a strong crowd this morning. It was good to have @IronBill, @ThePrideofAtlanta and @MyPartner back the gym.