111012

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WOD 111012:

Strength

1) 5X1 Press Cluster (Push Press, Push Jerk, Split Jerk) @ 80% – rest 90 sec.
2a) 5X2 Hang Power Snatch – heaviest possible, rest 60 sec.
2b) 5X3 Clean Pull @ 115% (of Clean) – rest 60 sec.

Conditioning

3 rounds for time of:

8 Push Jerks 185/120lbs
Run 200m
16 KBS 32/24kg
Run 200m
24 Burpees

Midline

3X20 Hanging Leg Raises (if i need to say strict, punch yourself in the face) – rest as needed.

Laura on today’s complex, 5 months ago, 4 months pregnant:

Had to post this because I just saw it again for the first time in months. This video finishes with the best lift I’ve ever seen in person:

9 thoughts on “111012”

  1. 1) 170 for all sets
    2a) 135, 145×2, 150×2 – the last set made me think that any progress that I had made was completely lost
    2b) 260 for all sets

    WOD – 18:14
    MFS – 1/2/3

  3. 1. 185 across
    2b. 270

    conditioning
    scaled
    3 rounds
    8 jerks @155
    200m run
    8 power clean 155
    200m run
    14:24
    (dropped the burpees)
    felt like shit, actually stopped running and sucked wind

  4. 1) 125
    2a) 105
    2b) 205

    Conditioning
    16:44
    PJ: 1 UB, 2&3 5 3
    KBS: all UB

    Midline
    All UB – hard!

    MFS: 4/6/3 -tired today and lower back still sore from tons of pulling this week

  5. 1. 170#. Meant to do 175# but those 2.5’s look a lot like the 5’s…
    2a. 135#
    2b. 295#

    Conditioning
    19:30. I tend to not redip very well and turn push jerks into push presses, so this was good practice, but I still did it too much and had to break these up (4-4, 4-2-2, 3-3-2). Definitely need more push jerk work.

    M/F/S – Full/Blown/AIDS

    Midline 2×20, 2×10

  6. 1) approx 185# (had to clean it each round)
    2a) 177# accross
    2b) 335#

    Conditioning
    — 16:41 (did 50 Double Unders for each sprint, and used a 70# db for the KBS’s… adapt and overcome.)

    M/F/S – 5/5/5

    Legs are fried again.

  7. 1) 196, 196, 201, 201, 201
    (combo of lbs and kg. Had a really rough time with this for some reason, shoulders are just fried)

    2a) 115, 126, 135, 135, 146
    2b) 320 across
    (snatches felt pretty good all the way through, still struggling with some technique. Clean pulls felt heavy, but was able to get the hang if them by the 3rd round)

    MetCon:
    14:55
    Everything was prett quick and unbroken but the push jerks. These smoked me. Went unbroken the first round then 3, 3, 2 for the next two rounds.

    Midline – did it, burned wonderfully!

    MFS – 362 (my body feels so tired)

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