Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Back squat, 1 set of 20 reps (post weight)

WOD:
For time:
Reps 9-7-5 of:
Thrusters (135 lb./95 lb.)
Bar muscle-ups

Rest 3 minutes, then reps 9-7-5 of:
Thrusters (115 lb./75 lb.)
Chest to bar pull-ups

Rest 3 minutes, then reps 9-7-5 of:
Thrusters (95 lb./65 lb.)
Strict pull-ups

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____________________

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Media:
Monday WOD, October 13, 2014

4 thoughts on “Monday WOD, October 13, 2014

  • October 13, 2014 at 4:35 pm
    Permalink

    This one hurt.

    155 on back squats

    19:18 WOD

  • October 13, 2014 at 5:02 pm
    Permalink

    205# for backsquat 20

    19:57 RX. Ouch

  • October 13, 2014 at 8:13 pm
    Permalink

    Snatch technique worked up to 185#
    Wod: 17:07rx

  • October 14, 2014 at 6:22 am
    Permalink

    Did this a day late

    SC: 215# sandbagged it

    WOD: 21:27rx so slow!

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