Warm-Up for the month of June 2010
300m Row/Run 75%
200m Row/Run 100%
10 GHD Sit-Ups
10 GHD Raises
10 Reverse Hypers
10 Push Ups
10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip
10 Pull Ups COB/C2B
10 Pistols
5 Snatch Balance 45lbs
50 Double Unders
Dislocates
Roll Out
Sampson
Skill/Lift:
Focus on speed - no pacing allowed!
A1: Front Squats @ 30X0; 2-3 x 4; rest 10 sec
A2: Pull Ups AMRAP x 4; rest 4 min
Met Con:
"The Campaign"
5 Rds
15 Burpees
10 Power Cleans 65% of 1 RM
10 Power Cleans 65% of 1 RM
15 GHD Sit Ups
Rest precisely 3 min
Rest precisely 3 min
Focus on speed - no pacing allowed!
Post loads, totals and cumulative and partial round times to comments.
A1: 165, 195, 205, 215 (2)
ReplyDeleteA2: 25, 25, 25, 15 (Kipping)
WOD:
2:15, 2:10, 2:31, 2:54, 2:32
(GHD's torso just below parallel)
(Clean 135lb)
Notes:
Still getting used to using tempos for lifts...really makes it interesting
Happy with my pullup totals, I may have to start learning how to butterfly...
WOD was tough! A lot of transition time from clean to GHD (in basement) I'm slowly building my tolerance for GHD situps....can't hide from them any more...Cleans 3/3/2/2, 6/4, 6/2/2, 6/2/2, 6/2/2...