8.16.14

Clean work

2 segmented clean pulls (2 sec pause at shins)

4 sets rest 3 mins

225-255-275-300(f1)-295(f2)

Frustrating. Hit a full squat clean at 300 just to prove to myself I could.

Back squats

3/2/3/2 back squat

345-355-355-375

Metcon 1

For time:

400m run
5 MU
400m run
10 MU
400m run
15 MU

11:27

First set UB. 2nd (5/5) 3rd (5/4/3/3). Happy with this.

Metcon 2

12 min AMRAP

20 cal row
20 push ups
100 DU

Just moved with a purpose. Not trying to Go all out.

Metcon 3

Partner wod with Anna

For time:
45 pull ups
45 DB thrusters (45’s/35’s)
30 CTB
30 DB thrusters
15 bar MU
15 DB Thrusters

** second partner can’t move on until first partner said exercise. First partner does workout all the way through and doesn’t have to wait.**

Got to workout with Anna which was really fun.

Pull ups - 25/20
DB thrusters - 15/6/9/8/7
CTB - 10/7/7/6
DB Thrusters - 5 sets of 6
Bar MU - 5 sets of 3
DB thrusters - 8/7

I lead and my time was 11:05. Anna finished it up for us at 14:23. Was a nice treat!

  1. conornugent36 posted this