08022013

A. Power Snatch - 2RM TnG

50kg, 60kg, 65kg, 68 miss x3

Shit day snatching. Couldn't get anything to stick

B. Snatch Pulls 3x2 @120%

C. 

AMRAP 10 @80-85%

200m Run

10 Thrusters (95)

5 Muscle ups

Got through 4 complete rounds and all were unbroken. Felt really good about this workout today. Almost finished the run after the fourth round. Was about 12 seconds ale coming back in. Solid day and fun Wod. Thrusters are feeling good!!

06162013

A. Power Snatch / OHS x 2 @60% of OHS - EMOM x 8

Used 120 and felt good. 

B. Back Squat 4x9 - across @ 70% - rest accordingly between sets

^ rest accordingly following the BS

210# - were easy sets

C.  Max Effort 500m Row - 1:29.9

Rest 5

+ 

50 Unbroken Wall Balls

+ 

35 Unbroken KB Swings (70/53)

+

20 HSPU

Rest accordingly following each set. Main goal is unbroken!^ - as you will need it. 

Got everything unbroken but had to take a break before hspu. Started dry heaving outside. Not sure what caused it but got back in and finished the hspu in 3 sets 4-12-4. Fell off the wall @ 4 and then again after 12 more. Felt strong like I could have done them all unbroken as well. 

Time - 25:40 after the 30 burpee penalty. 

CFFP Wod Tuesday

Warmup: light front squat and air squats, hip mobility

Wod 1: front squat

185x5, 185x5, 195x5, 195x4, 195x2

Snatch work 10x1

Felt much better

Wod 2: 15-12-9
Power snatch 95#
burpees
400m run

Time: 11:21