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)
barbbraden 