Rounds on Rounds

6:30pm at RNCF

3 Rounds (not timed)
3 MU’s Unbroken
25 unbroken Wall Balls (16 to 10’)
15 Banded Hip Ext

NOTES: Those WBs sucked and were hard. But I actually did them. (Andy didn't.)

Sq Clean & Jerk 3+1@60%, 3+1@65%, 2+1@70%, 4x2+1@75% (120, 130, 140, 150)

Clean Pull 4x3@100% of clean (200)

Front Squat 2@70%, 2@75%, 3x2@80% (150, 160, 170) (My knee actually felt good. I wore my knee sleves.)

Stiff leg Deadlift 5x3 (Start from the top, only descend as low as your flexibility will allow)(85)

5 Cycles of (1min Rest between AMRAPS; Total time on clock is 19mins)
3AMRAP
2 DL (105)
2 Hang Power Clean
2 Front Squats
2 Jerks
*Try to maintain the same number of rounds through all 5 amraps. Start each amrap at DL’s

Reps: 5+4, 6, 6, 6+4, 7+4 = 31 +4 Rounds
NOTES: A bunch of the guys did this WOD before me and totally died. They gave me some good advise to just take it easy on the first round. So I did. But I think I went too easy. I got the most reps in my last round. I was pretty happy at my recovery time.


Cheers to $2 burrito!

Law School Is Hard and Sucks Up all My Blogging Time

Tuesday, October 12

3 Rounds
50 DU
20 Hollow Rocks
10 Double KB OH Squat

NOTES: The KB OH squats were hard. I needed to mobilize my lats/shoulders in order to get full range of motion.

OC Throwdown WOD:
8 AMRAP
20 OH Squats (65)
20 Pull Ups
20 OH Squats (95)
20 C2B Pull Ups
20 OH Squats (105)
20 MU
Max OH Squats (115)

REPS: 102
NOTES: The 105 squats were a lot harder than I though they would be. I also missed my first MU because I barely pulled.

Sq Snatch 3@60%, 3@65%, 2@70%, 4x2@75% (90, 95, 105, 110, 115, 115, 120)

Snatch Pull 4x3@100% of snatch (150)

Back Squat 3@70%, 3@75%, 3x3@80% (180, 190, 205)

Push press 5@70%, 5@75%, 3x3@80% (115, 120, 130)



Cheers to resurrection!