WOD 150915:
BBG
1) 5X1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) – work to a heavy but non-maximal complex, rest as needed
2) 5X3 Split Jerk (with 3 count OH hold in split) – work to a max triple with a definite 3 count hold, rest as needed
Strength
1a) 4X45 sec. L-Sit Hold – rest 90 sec.
1b) 4X12 Strict Deficit HSPU (use biggest deficit possible while completing 12 reps quickly) – rest 90 sec.
Conditioning
For time:
Run 800m
30 Thrusters 155/105#
Run 800m
BBG:
1) 225
2)205
Strength/Skill:
1a)Done
1b) Done (some kipping no deficit)
Conditioning: Different
3am lift……
Bbg: 1) 220
2) 200
Strength: 1a) done
1b) 12 on first 2sets kip last 6×2
BBG
A. 245
B. 225
Strength
A. Done
B. 1st set done with deficit UB for 10 reps
No deficit for the rest. Broke last set up and kipped at the end.
Con 12:15