May 5, 2012

part 1:

For time:

15 Power Clean - 155#/100#

Row 400 m

12 Power Clean - 155#/100#

Row 400 m

9 Power Clean - 155#/100#

 

rest 4+ hours

 

part 2:

As many rounds in 4 min:

6 DB Thrusters - 45/30#/h

20 DU's

 

Matt B.

Part 1 

Did this at CFI with Tim at 7:30am 

Power Cleans were unbroken the first round 

First row was about a 1:35 pace

Second rnd pc was 3x4 I wanted to go unbroken but it would have destroyed me

Second Row was about 1:42-1:45 pace

Last 9 pc were 3x3 

Time 5:00mins 

 

Part 2

Did this outside around 3pm it was hot and sunny Timmy came out to the Meadow for the Wod.  

7 rnds 7 double unders: wanted 8 rounds 

The last round of thrusters got to me I missed the 5th rep and had to sit the weights down for a second.  I missed the first double under on 6 of the 8 rounds that was just a focus problem but took a couple reps off.  I need to work being more explosive with my lower body on the transition at the bottom of the squat using more core to extremity my shoulders got completely gassed by the last round.  Great day now I'm going to go eat some good food with some great friends.