Lap with Hill
Thrusters 75 / 45
Wall Ball Shots 20 / 14

*Wall Balls & Thrusters - Reps are Counted

Teams:

Matt
Al
Meghan

Thrusters: 150
Wall Ball Shots - 218

Josh
Jodi
Linda

Thrusters: 149
Wall Ball Shots: 229

For Time:

-800 Meter Run

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10 rounds:
-5 Dead Lift (115)
-10 Hand Release Push Up

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-800 Meter Run

Post WOD:
-4 minute plank

Strength:
3-3-3-3-3 Deadlift
135-155-175-195-195 - Blue banded deadlifts

MetCon:

4 Rounds for Time:

• 10 Pullups
• 10 Deadlifts - 225 lbs
• 10 Pistols (5 each leg)

400m Walking Lunge w/PVC Overhead

Compare to 1/23/12
http://wodstack.com/workouts/21757-400-meter-walking-lunge

Strength:
3-3-3-3 Snatch
95-105-115-135F

Notes:

Snatch is starting to feel much better. I'm getting much better hip drive and shrug. Need to start working up to higher weights.

6-4-2
77%-82%-90%

Squat Challenge Day 5 (40#)

THEN,

12 Minutes AMRAP

5 Front Squats 155/100 (MOD 65#)
10 Bar Facing Burpees

Rest 2 minutes

1 minute flutter kicks
1 minute rest
1 minute plank
1 minute rest
1 minute flutter kick
1 minute rest
1 minute plank

Open Gym at CFIT, I picked the Tues wod.

Metcon:

• Row 1000m
• Snatch: 30 reps (Rx = 115lbs)
• Row 1000m

500m Row for time:
Time: 1:45

---

200m Run

15-12-9

• Ring Row
• Hand Release Pushup
• Squat

200m Run

Time: 4:51

For Time:

-800 Meter Run

---

10 rounds:
-5 Dead Lift (275/135)
-10 Hand Release Push Up

---

-800 Meter Run