January 22, 2013
1) 3 rounds not for time:
4 – 6 muscle ups
15 toes to bar (work speed)
10 pistols (speed)
2) On the minute for 10 min complete:
3 x power snatch
20 x double unders
Power snatch should be touch and go.
3) 3 rounds for times:
15 x deadlift (225/185)
15 x handstand push ups
run 400m
rest 3 min
10 min snatch wod: used 135 lbs, all reps touch and go.
Wod: total time of 15:59. Got lit up on the HSPU’s in round 3. Will keep working on these.
Fun morning—it was great to have William join us this morning.
10 Min EMOM Wod: 125 x 6, 115 x 4, went down to limit press-out, all touch and go / only messed up once on double unders.
WOD: Total time 14:58. HSPU were fast the first round and awful the 3rd/last round.
We missed our buddy Brad, who stayed away because he is scared of deadlifts. Good to see William.
Mixed up the ring and bar MU for the skill work-still hot and cold on the ring MU.
OTM-used 135 snatch. Rounds were around 23-27-seconds. Did have a few breakups on the DU.
WOD total time was 16:34-HSPU got hard! Did 400 meter row instead of run.
10 min snatch wod: used 135 lbs, all reps touch and go.
Wod: total time of 14:01. It was demoralizing watching Mannie run his last 400 faster than my first…I agree with Sam, was good have William join us this morning. Great work!!