20120912

701 Stength 120912

Strength
1) 6x2 Thruster
225-235-245-255-260-275

Conditioning
8 AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats


3 Thrusters @ 180 on every minute.

WOD 120911

BB Gymnastics
1) 7X1 3-Position Clean + 1 Jerk
255-265-265-275-275-285-285

2a) 5X3 Hang Clean Pull
295-315-325-335-335

2b) 5X3 Push Press
245-245-250-250-255

Strength
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75%

295-295-320-320-345

Conditioning
Courtesy of compWOD
5-4-3-2-1 of:
Clean & Jerk 185/120#
Muscle-Ups

5.59

20120910

WOD 120910

BB Gymnastics:
1) 7X1 3-Position Snatch
155-165-175F-175-180-185-195F

2a) 5X3 Halting Snatch Deadlift
275

2b) 5X3 Heaving Snatch Balance
165-175-185-195- 205