3/2/12

Friday

A. Power Snatch- heavy single- stopped @ 195, felt really good but didn't want to push it with Open wod to follow

B. Dead Lift- build to 90% for triple- skipped this b/c scared of fatiguing low back

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Open WOD 12.2

74 reps

30 @ 75#

30 @ 135#

14 @ 165#

Saturday

Set # 1 @ 97% effort:

35 Push-ups Burpees

Run 400m

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Rest 15 min (perform 15 muscle-ups during break)

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Set # 2 @ 97% effort:

35 Thrusters - 75lb

Run 400m

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Rest 15 min (perform 15 muscle-ups during break)

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Set # 3 @ 97% effort:

35 Push-up Burpees

Run 400m

Set 1- 3:04

Set 2- 2:48

Set 3- 3:05

Felt pretty good, runs felt good even though times may be a little slow I stayed consistent on my runs- every run was about 1:45. Recovery was great

15 muscle ups between each set were performed by 3 sets of 5 unbroken in under 3 min. Felt fast and smooth.