September 4, 2013
1) Power cleans
4 sets x 5 reps (unborken reps) @70-80%, increase weight each set until you reach a max, heavier than 8/20
2) 3 rounds for time:
5 muscle ups
50 double unders
10 pistols
(mu sub is 5 strict/weighted pull ups and 5 ring dips)
3) 3 rounds for time:
Run 400m
15 kettlebell swings (32/24kg)
15 toes to bar
an email for this week has not been sent.
Very fun and tough morning.
5 rep PC’s: 205, 215, 225, 230
Wod 1: 4;24
Wod 2: 8:58
both wods were fun but taxing.
Power Cleans – 205, 215, 230, 235 (failed on 5th rep) – [On 8/20, i got 185, 205, 225, 235, so this was not an increase.]
Wod 1 – 5:45
Wod 2 – 9:52
Great workouts.
5 rep pc: 185-195-205-225-235
(Same as 8/20)
Wod 1-8:28 (got lit up onMU)
Wod 2-10:29-very tough but fun wods.
Yesterday: 12 min jerk-235
Power snatch/Med ball wod-7:41
Sorry less than 8/20