WOD January 8th, 2013

Make up (1/7)

Morning (6:30) Skill

1 Power Clean + 1 Hang Clean – Bulid to MAx

Result: 135 lbs.

Morning (6:30) Conditioning

Death by.. Squat Clean @ 75% of BW  – 105lbs (up)

Rsults: 8 rounds + 4 reps

Skill

Handstand walk for 15 minutes

Results: 20 ft walks with limited rest.  Outdoor factor added difficulty in balance.

Conditioning

60 sec. max HSPU

1000m Row

60 sec. max ring dips

1000m row

60 max HRPU

1000m row

Results: HSPU 21, Dip 22, HRPU 38. Rows 4:44, 4:36, 4:28 total time 20 minutes

Strength

Bench Press 10-10-10-5-5-5-1-1-1

Results: (85-105-105), (115-120-125), (135-140-150)

Evening

Make up (1/7) Strength

Back Squat 5-5-5-5-5

Results: 215 – 230-230-230-230 (85, 1115, 145, 175 warm up)

Make up (1/7) Midline

4 rounds

20 weighted sit ups (25# – plate)

25 GHD back extension (used bench)

 

What a day!! making up up tasks isn’t good for the sleep or nutrition or the mobility

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