15 lateral burpee
12 lateral burpee
9 lateral burpee
9 C-2-B Pullup
12 C-2-b Pullup
15 C-2-b Pullup
115lb Men, 75lb Women
I really wanted to hit this WOD RX'd this morning. I knew it would be ambitious. The first few OHS's went up ok, but I couldn't even recall the last time I did OHS. I soon realized I wasn't going to be doing 36 reps at 75#. But that's ok, because I was able to do the entire WOD @ 65#!!!!
I completed the WOD in 18:40 and was the first one to finish! Granted there was only 5 of us this morning all working at different levels, but damn that felt good!! The burpees weren't fast, but I never stopped moving...I did all 3 sets of OHS unbroken. I got through all 9 thrusters and hit 5 pullups on the first round, split the 12 thrusters into 6 and 6, and the last round 8 and 7. It was awful, but it felt great to push through it. And, the pullups didn't even feel that bad.
5 mile training run.
SKILL/SPEED-STRENGTH: 2 Snatches every MINUTE on the minute for 15 min.
Load should be heavy (80-85%) and technically sound (no ugly press-outs).
CONDITIONING: “Grace” 30 Clean and Jerks for time (95w, 135m)
Snatches: Started at 65, moved up to 70 for a few more rounds, hit 75, failed at 80 at round 13.
Form was solid, no shoulder pain. It felt great. Can't wait to do a 1x max!!
Grace: I've actually never done grace before. After that serious snatch WOD I didn't get to try it at 85 like I wanted to so I stayed at 75# and finished in 4:01. I just kept moving and moving and tried not to think about how tired I was. I can't wait to try this for a first friday!