September 10, 2013
1) 3 behind the neck snatch grip push press + 3 overhead squats
3 sets heavy as possible
2) Srtict Pause Weighted Pull Ups
3 sets x 5 reps (heaviest possible)
(pause 3 sec at bottom and top of each rep)
3) 5 rounds for time:
20 kettlebell swings (32/24kb)
50 double unders
rest 2 minutes
4) 5 rounds not for time
200m sled pull
4 x Muscle Ups (sub is 10 -12 ring rows)
Guys – 2x 45lb + 1x 25lb plates
Ladies – 1x 45lb + 1x 15lb plates
Push press/OHS combo-185, 195, 205- failed 3rd attempt of 205. OHS definitely a weakness!
WOD-14:02
Fun am! Everybody working hard!
3PP + 3OHS – 205, 225, 235 (f on 3rd OHS) and 2 x 255 OHS only
Pull ups – 25#
Wod – 1:12, 1:13, 1:20, 1:12, 1:27 = OAL 14:24
Sleds – were fun as usual, enjoyed the combo with muscle ups
Between Pit’s tight shirt and bad attitude about Brad’s parking, we had a fun morning.
3PP + 3OHS = 195, 205, 215
Pullups = 20 lbs
Wod: 1:12, 1:07, 1:10, 1:08, 1;07 13:47 total
Sleds: fun.