WOD Jan. 17th, 2013

Skill

Muscle up progression  1 – Focus on nose to toes

10 minutes.  Almost on cue, 1 good then 2 bad.

Strength

Heaving Snatch Balance

Build to heavy single

UUGGH!!! The fear runs deep! ever since the bar fell on my neck, can’t get past 105#, and I can snatch more.

Conditioning

Part 1 (70-75% of 1RM Clean = 125 lbs.)

Min 1-5: 3 power cleans (105, 105, 115, 115, 115)
Min 6-10: 2 power cleans (115, 125, 125, 135, 135)
Min 11-15: 1 power cleans  (135, 145, 145, 145, 150)
        Didn’t go heavy enough, always had time to rest.

Part 2 (target < 10 minutes)

3 RFT

500m row (6:22 total time on rower)

5 power cleans  (115 lbs.)

Results: 9:13

Midline

Max hold plank 4:18 (perfect form)

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