9

Jul

# Tuesday 07102012

**A. Push Jerk + Split Jerk – 3 x 1 W/90 Sec Rest **

**B. For time: **

**500M Row **

**15 x Swings @ 1.5 pood / 1 pood **

**30 x DU **

**4 – Min Rest **

**C. For time: **

**1000M Row **

**30 x Swings @ 1.5 pood / 1 pood **

**60 x DU**

**4- Min Rest **

**D. For time: **

**1500M Row **

**50 x Swings @ 1.5 pood / 1 pood **

**100 x DU **

-Post results under comments

Jerk: Hit 215 (tied PR), missed 220.

WOD: 25:36 Rx. (Russian swings)

finished right at 30 minutes flat (single unders)

6:00 of 100m sprints on the :30 sec, rest 3:00, 4:00 of 100m sprints on the :30 sec, rest 2:00, 2:00 100m sprints on the :30sec

KB presses.

Wod 29:54 Rx’d

WOD: 29:28 (singles — now that’s alot of jump roping!) This was a good one! I enjoyed it.

Push & Split Jerk @ 135#

WOD: 26:59 (Russian Swing)

PJ/ SJ: 135, 145, 150 (screwed my my math initially, but PR for push press).

wod: 29:04 rx (had to try to beat my rabbit on the rower JG!!,but he beat me each time!!)

then rode 15mi on bike,

then did Oly class, failed 3x on 115 snatch

kb class – 1. 3x 6 r/l halos, 10 squats, 10 downward dog hip stretches. 2. 3x 5r/l one arm swing, 5 r/l high pull, 5 r/l snatch – pink/green bell 3. 5 min snatch test- green bell 10 kg – 100 snatchs!! 4. 2x 1 min plank and 40 flutter kicks

WOD: 26:28 (20# ball slams 10-20-30 instead of DU’s).

Oly class, failed 125#, maybe next time!