Hip Snatch 1 RM

1 RM Back Squat 1 RM

Five Rounds/Max reps:

Bench Press (Rx body weight + 10lbs)
Weighted Pull ups (20lbs)

I did:
6/5; 7/6; 5/5; 7/5; 5/4

1 RM Thruster (90lbs)

Followed by:

7 min AMRAP:

Start with 1 Thruster, 1 Pull-up. Then 2 Thrusters, 2 Pull-ups. Then 3 Thruster, 3 Pull-up… until 7 min.

Thruster 65lbs

Finished w/ 7 rounds plus 1 thruster

3 Rounds

50 walking lunges 45/25
40 pull-ups
30 SDHP 75/65

Time limit 30 minutes

8 Rounds of 20sec work / 10sec rest of each:
1. Wall Ball
2. Push Ups
3. Sit Ups
4. Squats
No Rest between Intervals

After Party: 1000m Row (4:05)

5 rds for max reps:

• bench press (Rx body weight)
• pull-ups

16/7, 11/6, 10/6, 8/5, 9/4

total = 82

I did weighted dead-hang pull-ups with a 20 lb weight. 155 lbs for bench seemed a little too easy. Should definitely go heavier next time

1 RM Thruster -85lbs

Followed by:

7 min AMRAP:

Start with 1 Thruster, 1 Pull-up. Then 2 Thrusters, 2 Pull-ups. Then 3 Thruster, 3 Pull-up… until 7 min.

Thruster 95/65 - 55lbs

Pull ups - Blue Band

05-03-11 WOD
Skill: Snatch

WOD:

3 Rounds for Time:

25 Box Jump 24/20

200m Run

25 Wallball 20/14

200m Run

25 KBS 1.5/1 pood

5rds for time
5 Thrusters 135#
4 Muscle Ups
Run 400m

Did first 3 rds RX, scaled to jumping MU on last 2.