January 28, 2013
1) Front Squat:
3 sets x 2 reps
rest 2 min between sets
2) 3 sets for max reps:
30 sec pistols
rest 30 sec
30 sec ring L sits (score is total sec in L position)
rest 30 sec
30 sec burpee box jump overs (24/20″)
rest 30 sec
3) 3 rounds for time:
25 x power snatch (75/55lbs)
25 x wall balls (20/14lb)
Front squat: 275, 295, 315
Skill work: 136 reps total, used red band on left leg for pistols, and did l-sits with 40 pound db on boxes, I’m glad burpee box jumps were only 30 secs…
WOD: 9:21
Front Squat: used 245 lbs on all 3 sets to ensure depth/back were correct.
Skill wod: 162 total reps (13/13/14 pistols, 30,30,30 ring l-sits, 12/10/10 burpee box jump overs)
Wod: got my butt handed to me this morning. 10:28 was time.
Fun morning, good to start the week again.